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Active Time:30 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:4Yield:4 servings
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
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Ingredients
12ouncesprecut broccoli florets
4tablespoonsextra-virgin olive oil, divided
½teaspoonkosher salt, divided
1poundskin-on black cod (see Tip)
¼teaspoonground pepper
2tablespoonscapers, rinsed and patted dry
2tablespoonslemon juice
1tablespoonDijon mustard
1clovegarlic, minced
1tablespoonchopped fresh thyme or 1/4 teaspoon dried
3tablespoonsshredded Parmesan cheese
DirectionsPreheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.Toss potatoes and broccoli with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown, 1 to 2 minutes. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more.Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.TipsBlack cod, aka sablefish, is a buttery, omega-3-rich fish. More common in restaurants than at fish counters, its excellent flavor makes it worth seeking out. For a sustainable choice, pick fish from Alaska or the U.S. West Coast.Originally appeared: EatingWell Magazine, September/October 2016
Directions
Preheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.Toss potatoes and broccoli with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown, 1 to 2 minutes. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more.Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.TipsBlack cod, aka sablefish, is a buttery, omega-3-rich fish. More common in restaurants than at fish counters, its excellent flavor makes it worth seeking out. For a sustainable choice, pick fish from Alaska or the U.S. West Coast.
Preheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.
Toss potatoes and broccoli with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.
Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown, 1 to 2 minutes. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more.
Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.
Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.
Tips
Black cod, aka sablefish, is a buttery, omega-3-rich fish. More common in restaurants than at fish counters, its excellent flavor makes it worth seeking out. For a sustainable choice, pick fish from Alaska or the U.S. West Coast.
Originally appeared: EatingWell Magazine, September/October 2016
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Nutrition Facts(per serving)483Calories33gFat27gCarbs21gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
