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Garlic Butter Roast Cod

 
One serving costs about $2.29

$2.29 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 lunch,main course,main dish,dinner
spoonacular Score:31%

Spoonacular Score: 31%

 

Garlic Butter Roast Cod is a main course that serves 2. One serving contains 312 calories, 22g of protein, and 22g of fat. For $2.29 per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. 1 person has tried and liked this recipe. Head to the store and pick up all purpose flour, prosciutto, butter, and a few other things to make it today. It is brought to you by Foodista. From preparation to the plate, this recipe takes approximately approximately 45 minutes. Overall, this recipe earns a not so spectacular spoonacular score of 30%. If you like this recipe, you might also like recipes such as Roast Cod with Garlic Butter, Cod With Sage Garlic Butter, and Baked Ling Cod with Lemon-Garlic Butter Sauce.

Cod works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Fetzer Vineyards Valley Oaks Pinot Grigio. Reviewers quite like it with a 5 out of 5 star rating and a price of about 11 dollars per bottle.

Fetzer Vineyards Valley Oaks Pinot Grigio

This Pinot Grigio is clean with a fruit forward character and a crisp acid backbone . There are aromas of mango, pear, orange spice, lemongrass and pineapple. In the mouth, there are flavors of tropical fruit, apples, pears and a nice orange citrus note, balanced with minerality and a wonderful, round finish.

» Get this wine on Amazon.com

Ingredients

Servings:
some
some cod
cod
some
some real bacon recipe pieces
real bacon recipe pieces
2 Tbsps
2 Tbsps unsalted butter
unsalted butter
1.5 tsps
1.5 tsps flat leaf parsley
flat leaf parsley
1 large
1 large garlic clove
garlic clove
0.5 small
0.5 small shallot
shallot
0.25 tsps
0.25 tsps dijon mustard
dijon mustard
1 Tbsp
1 Tbsp all purpose flour
all purpose flour
0.5 Tbsps
0.5 Tbsps lemon juice
lemon juice
some
some Salt & Pepper
Salt & Pepper
1 Tbsp
1 Tbsp canola oil
canola oil
2 oz
2 oz skinless cod fillets
skinless cod fillets
2 slices
2 slices prosciutto
prosciutto
some cod
some
cod
some real bacon recipe pieces
some
real bacon recipe pieces
2 Tbsps unsalted butter
2 Tbsps
unsalted butter
1.5 tsps flat leaf parsley
1.5 tsps
flat leaf parsley
1 large garlic clove
1 large
garlic clove
0.5 small shallot
0.5 small
shallot
0.25 tsps dijon mustard
0.25 tsps
dijon mustard
1 Tbsp all purpose flour
1 Tbsp
all purpose flour
0.5 Tbsps lemon juice
0.5 Tbsps
lemon juice
some Salt & Pepper
some
Salt & Pepper
1 Tbsp canola oil
1 Tbsp
canola oil
2 oz skinless cod fillets
2 oz
skinless cod fillets
2 slices prosciutto
2 slices
prosciutto

Equipment

frying pan
frying pan
bowl
bowl
oven
oven
frying pan
frying pan
bowl
bowl
oven
oven


Instructions

Preheat oven to 450 degrees. Stir together the top 7 ingredients plus the salt & pepper in a small bowl and set aside. Heat canola oil in an ovenproof skillet over medium-high heat. Season cod with salt & pepper and cook presentation side down for 4 minutes. Carefully turn the cod fillets over and cook for an additional 1 minute. Spoon 1 tablespoon of the butter mixture on top of each fillet then transfer the skillet to the oven. Cook for 2 minutes or until cod is cooked through and opaque in the center. Add any remaining butter to pan, and let melt, stirring with the juices in pan. Spoon over fish, sprinkle with prosciutto (if desired) and serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.29
Ingredient
some cod
some real bacon recipe pieces
2 tablespoons unsalted butter
1 large garlic clove
½ smalls shallot
¼ teaspoons dijon mustard
1 tablespoon all purpose flour
½ tablespoons lemon juice
1 tablespoon canola oil
2 ounces skinless cod fillets
2 slices prosciutto
Price
$2.64
$0.03
$0.24
$0.07
$0.07
$0.01
$0.01
$0.05
$0.04
$0.88
$0.53
$4.57

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
312 Calories
22g Protein
22g Total Fat
4g Carbs
6% Health Score
Limit These
Calories
312
16%

Fat
22g
35%

  Saturated Fat
9g
56%

Carbohydrates
4g
2%

  Sugar
0.63g
1%

Cholesterol
84mg
28%

Sodium
235mg
10%

Get Enough Of These
Protein
22g
44%

Selenium
41µg
59%

Phosphorus
256mg
26%

Vitamin B12
1µg
18%

Vitamin B6
0.34mg
17%

Vitamin E
2mg
15%

Potassium
523mg
15%

Vitamin B3
2mg
15%

Magnesium
40mg
10%

Vitamin B1
0.15mg
10%

Vitamin D
1µg
8%

Vitamin A
405IU
8%

Vitamin K
7µg
7%

Vitamin B2
0.11mg
6%

Zinc
0.69mg
5%

Folate
18µg
5%

Manganese
0.09mg
5%

Vitamin C
3mg
4%

Iron
0.76mg
4%

Vitamin B5
0.28mg
3%

Calcium
28mg
3%

Copper
0.05mg
3%

Fiber
0.37g
1%

covered percent of daily need

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