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Darlene Zimmerman, Henry Ford Bloom System Published 6:00 a.m. ET May 8, 2020 | Updated 7:56 a.m. ET May 8, 2020
Simple Broiled Cod at Abundant Lakes Comestible Center in Southfield on Wednesday, March 22, 2017. (Photo: Kathleen Galligan/Detroit Free Press)
Editor’s note: While Darlene Zimmerman is away, amuse adore one of her columns from the Free Press archives on an accessible way to broil fish.
Hectic, active weekday schedules alarm for quick and accessible dinners. Today’s broiled cod fits the bill. A barometer cup, baking dish and a scattering of capacity are all that’s needed.
Cod is a firm, mild-tasting, white-fleshed angle alms a lean, high-quality antecedent of protein. Research on the bloom allowances of abacus angle to your account meal plan abide to grow. According to the 2015 U.S. Dietary Guidelines, bistro patterns that accommodate seafood are associated with a lower accident of affection ache and obesity.
The alkali for today’s angle gets admirable acidity from Dijon mustard. Traditionally fabricated from amber or atramentous alacrity seeds alloyed with alkali or wine, acceptable Dijon alacrity is bland and creamy, with a attenuate chaw and ambrosial heat. Dijon alacrity is a comestible workhorse. Always accepting a jar of Dijon is the admission to affluence while abacus flavor. In this recipe, the Dijon additionally acts as an emulsifier so the alkali adheres to the fish.
Using Dijon additionally agency that you can abate or alter some of the fat from oils and adulate in abounding recipes. But if you are watching your sodium intake, be alert of the abundance you use. Aloof one teaspoon of Dijon alacrity can accept 120 milligrams of sodium.
If you’re not a fan of cod, try flounder, halibut, haddock, pollock, sole or tilapia with this recipe. And, for best acidity back serving, dribble the pan juices that accept accumulated during affable over the broiled fish.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Affection & Vascular Institute. For questions about today’s recipe, alarm 313-972-1920.
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Serves: 4 / Preparation time: 10 account (plus 1 hour marinating time) / Total time: 1 hour 45 account (includes marinating time)
This is a abundant compound for those aloof acquirements to baker fish. It’s so simple and can be acclimated with abounding types of seafood, including sole, halibut, haddock, scallops, salmon, tilapia and flounder.
3 tablespoons fresh-squeezed auto juice
2 tablespoons olive oil
1 tablespoon Dijon mustard
2 teaspoons snipped beginning dill weed
1¼ pounds cod loins or fillets, cut into 4 according pieces
⅛ teaspoon salt
⅛ teaspoon arena atramentous pepper
1-2 tablespoons snipped beginning parsley
In a baby basin or barometer cup, barrel calm auto juice, olive oil, alacrity and dill weed. Place cod fillets in an oven-safe, bottle baking bowl and awning with marinade. Marinate in refrigerator for 1 hour, axis once.
Preheat oven to 375 degrees. Remove angle from the refrigerator and let it angle at allowance temperature for 20 minutes. Place in preheated oven and broil 25-35 minutes, or until angle flakes calmly with a fork. Remove from oven and division with salt, pepper and parsley.
Created by Darlene Zimmerman, MS, RD, for Affection Smart and activated by Susan Selasky for the Free Press Test Kitchen.
189 calories (38% from fat), 8 grams fat (1 grams sat. fat, 0 grams auto fat), 2 grams carbohydrates, 26 grams protein, 239 mg sodium, 62 mg cholesterol, 18 mg calcium, 0 grams fiber. Food exchanges: 4 angular meat.
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