A fresh and spicy lemon, garlic and turmeric sauce perks up fresh cod.
I’m making it my mission to eat more seafood. After all, according to most any article you read on healthy eating, serving more seafood at the family table will help your family live a long and healthy life.
The challenge to eating more seafood is that it has fast assumed the “Chicken Syndrome.”
You know what the Chicken Syndrome is, don’t you?
After years of serving chicken to your family, you run out of ideas to make it new and interesting. Lately the fish I’m serving my family has earned the same reputation.
Today I kicked up this easy fish recipe with turmeric. Turmeric has a reputation for anti-inflammatory properties, but better yet, it turns your sauce a lovely yellow color – a perfect contrast to a rather pale cod.
There’s no Chicken Syndrome with this cod recipe! Our filets had a sweet and spicy warmth thanks to the turmeric and a little local honey.
And as far as I’m concerned, there can never be too much sauce, so don’t forget to drizzle some of your spicy concoction over a bed of steamed broccoli.
Talk about a healthy meal – fish, turmeric and broccoli. Not such a bad way to get that seafood into your diet, right?
Have a wonderful weekend!
- ¼ cup onion, finely chopped
- 1 tablespoon olive oil
- 1 cup vegetable broth
- 1 cloves garlic, crushed
- 1 ½ teaspoons turmeric
- 1 teaspoon honey
- 2 tablespoons lemon juice
- ? cup plain lowfat Greek yogurt
- 1 pound cod
- ¼ cup whole wheat flour
- Preheat a medium nonstick skillet over medium-high heat and add olive oil. When oil is heated add onions. Cook for 3 - 5 minutes until softened. Add vegetable broth, turmeric, garlic, honey and lemon juice.
- Stirring for 3 - 4 minutes until broth reduces, remove the pan from the heat and whisk in Greek yogurt. Season with salt and pepper to taste.
- Heat a large nonstick skillet over medium heat and liberally spray with cooking spray.
- Sprinkle cod filets with salt and pepper, then dredge in flour.
- Cook cod for 3 - 4 minutes until the cod is lightly browned on one side, then flip and cook on the second side for another 3 - 4 minutes. Thicker filets could take longer to cook, and thinner filets fewer. Watch carefully in order not to overcook.
- Warm sauce and serve over cod.
Calories: 163kcal Weight Watchers PointsPlus 4 Saturated fatty acids: 0.63g Monounsaturated fatty acids: 2.58g Polyunsaturated fatty acids: 0.60g Total fat: 3.80g Calories from fat: 34 Cholesterol: 53mg Carbohydrate, by difference: 11.69g Total dietary fiber: 0.54g Protein: 19.51g
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