Low Sodium Recipes: Lemon Butter Baked Cod

Who knew that baked fish could be so delicious? Before making this recipe I had never done anything with cod before, so I didn’t know what to expect. I am pleased to say that the results of this recipe are well worth taking the risk. La Critico pointed out that cod contains several essential vitamins, including but not limited to: B12, B3, B6, A, and D. But wait…there’s more…cod also contains a high percentage of iodine, phosphorus, choline, potassium, and omega three acids. These supplements are beneficial as a remedy and a preventative for those who suffer from diabetes and or heart disease, or who have a family history of these types of health issues. Well, there you go! That ladies and gents was your free nutrition tip for the day, you’re welcome. Not only do you get to make a great recipe, you also get a free dose of knowledge! Who knew? This episode of Delicious Food 101 features The Chef, El Gastronomo, and Friar Tyst.

The Chef: “El Gastronomo, your thoughts on this baked cod?” El Gastronomo: “(takes bite and rolls eyes in pleasure)……” The Chef: “Um, El Gastronomo?” El Gastronomo: “……(chewing)…..This is really, really good!”

The Chef: “Friar Tyst, I know that you do not usually enjoy white fish, but I would like to know what you think about this one?” Friar Tyst: “This is way better than tilapia, you should make this instead of that from now on.” The Chef: “Well then, that says it all, doesn’t it?” 

The Ingredients: 1 1/2 to 2 lbs. boneless, skinless cod fillets, 4 tbsp. melted butter, the juice of 1/2 a lemon, 1/4 cup unbleached all-purpose flour, 1/2 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp. freshly ground black pepper, 1 tbsp. olive oil.

Begin preheating your oven to 375 degrees. Slice the fillets in half crosswise, set aside. In a shallow dish, whisk together the flour and spices. In a small bowl, whisk together the lemon juice and melted butter. Grease the bottom of a medium baking dish with the olive oil. Dip the halved fillets into the wet mixture, then dredge them in the dry mixture, lightly shaking off the excess flour. Lay the coated fillets in the baking dish one by one. Discard any remaining ingredients. Bake the cod for 25-30 minutes. Remove from the oven and allow to rest for a few minutes before serving. Serves 4-6.

Okay, now watch this, as soon as I lifted up a piece of cod for the picture….


It was so tender that it fell apart…..a chef’s dream…:)




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