Deviled Cod
(Serves 3-4)
1 to 2 lbs. cod fillets (or other mild, firm-fleshed fish)
2 tablespoons lemon juice
2 tablespoons parsley, chopped
2 tablespoons prepared Dijon mustard
cayenne pepper, to taste
red pepper flakes, to taste
¼ to ½ cup dry white wine
¼ cup olive oil
Mix the lemon juice, parsley, Dijon mustard, cayenne and pepper flakes. Coat the fish with the mixture, then drizzle oil over all. Marinate 10-15 minutes. Remove the fish, but reserve the marinade.
Sear the fish quickly in a clean skillet (use a little oil or nonstick cooking spray, if desired). Remove fish from the skillet and set aside. Add the wine and the marinade to the skillet and bring to a boil. Reduce heat, add the cod and simmer to heat through.
Calories
|
258
|
Protein (g)
|
30.4
|
Cholesterol (mg)
|
73
|
Fat (g)
|
14.6
|
Carbs (g)
|
1
|
Sodium (mg)
|
263
|
Calories from:
|
Fat
|
51.2%
|
Carbs
|
1.6%
|
Protein
|
47.2%
|
|