Lemon Dill Cod Food

OVEN-BAKED COD WITH DILL AND LEMON

Steps:

• Preheat oven to 400 degrees Fahrenheit. Spray a large sheet pan with cooking spray or grease with a little cooking oil and set aside.
• Pat cod fillets dry of any excess moisture with paper towels, then place the cod fillets onto the prepared sheet pan.
• Sprinkle each fillet with salt, pepper (use 1/2 teaspoon each of salt and black pepper between all four fillets) and dill. Drizzle with 1/2 tablespoon of olive oil. Place lemon slices on top of cod.
• In a bowl (or you can do directly on the sheet pan), toss bell peppers and broccoli florets with remaining 1/2 teaspoon of salt, remaining 1/2 teaspoon of black pepper, and remaining 1 tablespoon of olive oil. Spread out onto sheet pan around cod.
• Bake for 16 to 18 minutes or until cod is cooked through, is opaque and flakes easily with a fork (insert the tines of a fork into the thickest part of the fish at an angle and twist gently; it should flake easily).Note: Cook time of the cod may vary, depending on the thickness of your fillets.
• Serve the cod and veggies, then squeeze fresh lemon juice (to taste) over the cod. This meal is also delicious served with tartar sauce and extra lemon slices or wedges. Enjoy!

LEMON DILL COD

Steps:

• Combine all ingredients except cod in a large resealable plastic bag and mix. Add cod. Seal and marinate in refrigerator for 20 minutes. Remove fish from bag: discard marinade. Place fish on a broiler pan or grill pan coated with cooking spray. Broil or grill for 4 minutes on each side or until fish flakes easily when tested with a fork.

LEMON DILL COD WITH MUSTARD SAUCE AND GARLIC WILTED SPINACH

Steps:

• For the cod: Preheat oven to 400.
• Place the cod on a large piece of foil. Lightly season with salt and pepper, sprinkle with 1/4 tablespoon dill, and place lemon slices on top. Mix the mustard, broth, cornstarch, remaining dill and lemon juice in a small bowl (don't make it thick, just a light sauce), pour around the edges of the cod. Bring up the sides of the foil, seal the package well and place in the oven for 8 minutes. Open carefully, remove the fish, plate it and drizzle with the sauce from the foil pouch.
• For the spinach: In a large pot, heat garlic oil over medium heat. Add spinach and lemon zest, toss to coat.
• Turn off heat and put a lid on the pot. Set aside for 3 minutes.
• Remove lid and once again toss the spinach. It should be bright green and just wilted. Season with salt and pepper. Plate with the cod and sprinkle with the chopped peppadew, if desired.
• MF users: 1 Lean, 1 Healthy Fat, 3-4 condiments (not all of the sauce is used).

LEMON COD

Steps:

• Spray a nonstick frypan with veggies cooking spray and heat to medium.
• Spray veggie cooking spray over both sides of the cod fillets; squeese 2 lemon sections over cod surfaces; sprinkle parsley, Italian seasoning, salt and pepper over both sides of the cod filets.
• Place cod into medium hot frypan, cook for about 5 minutes, carefully turn and cook a further 5 minutes or until fish flakes easily with a fork.
• Serve hot with the other 2 lemon sections for garnish.