Mar 08, 2017

Lent is here and that means time to brush up on your fish/seafood cooking skills!  Did you know that most seafood can be cooked in under 15 minutes???!!!

If you are already a fish fan then you probably know a thing or two about how to prepare and cook different types of fish and seafood. 

However, there are still a few of you that maybe aren't quite sure what to do with a certain kind of fish or how to season it.

There are so many different ways you can prepare seafood check out the list below for some new ideas!

Ways to prepare & season different types of seafood:

• Cod - broil, pan-fry, bake or poach (lemon pepper, Cajun, chili & lime)
• Haddock - broil, pan-fry, bake or poach (garlic powder, cayenne pepper, lemon)
• Mahimahi - grill, sauté, bake or poach (spicy pesto or curry sauce, tropical lime salsa)
• Tilapia - broil, pan-fry or sauté (pesto, lemon, kalamata olive relish)
• Catfish - grill, pan-fry or bake (Creloe seasoning, raspberry jam/spread, garlic powder)
• Salmon - grill, broil, pan-sear, bake or poach (honey mustard/Dijon, pesto, lemon pepper)
• Tuna Steak - grill, broil, pan-fry or bake (soy sauce, sweet chili sauce, wasabi, lemon pepper)

Lemon Pepper Cod with Olives & Capers

 

Number of Servings: 4       Preparation/Cook Time: 40 minutes

Ingredients

•  2 Lbs Cod
• ¾ cup dry white wine like Sauvignon Blanc (may need more)
• 1/2 cup mixed olives, pits removed
• 1 TBSP capers
• Zest of 1 lemon, peeled into strips with a vegetable peeler, sliced thin
• ½ TBSP lemon juice
• 2 garlic cloves, minced
• 1 TBSP olive oil
• Black pepper , to taste
• ¼ tsp red pepper flakes
• ½ cup fresh parsley, chopped

Directions

1. Preheat oven to 400° F.
2. Place the cod in a roasting pan and pour the dry white wine on top of the cod until it covers halfway up the side of the fish. 
3. Add the olives, capers, lemon zest, lemon juice & garlic to the roasting pan with the cod and lightly drizzle olive oil evenly over the fish.
4. Then sprinkle with red pepper flakes and cracked black pepper over the cod.
5. Roast for about 20 minutes or until the fish is cooked all the way through and flakes easily with a fork.
6. Remove the roasting pan from the oven and top fish with the chopped parsley.
7. Divide the fish over 4 plates and spoon the olive and wine sauce mixture over the top of the fish.

Nutrition Facts (per serving):

Calories:  324     Protein:  51gm    Total Carbohydrates:    3gm    Fiber:   1.1gm   

Total Fat:    7gm    Cholesterol:     125gm     Sodium:    394 mg

Melanie Kluzek, Registered Dietitian for County Market

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