Lemon-Caper Black Cod with Broccoli & Potatoes

Lemon-Caper Black Cod with Broccoli & Potatoes

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From: EatingWell Magazine, September/October 2016

In this healthy, 30-minute fish recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking—it's the key to getting the skin crispy.

Ingredients 4 servings

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  • 1 pound baby potatoes, halved
  • 12 ounces precut broccoli florets
  • 4 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon kosher salt, divided
  • 1 pound skin-on black cod (see Tip)
  • ¼ teaspoon ground pepper
  • 2 tablespoons capers, rinsed and patted dry
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh thyme or ¼ teaspoon dried
  • 3 tablespoons shredded Parmesan cheese

Preparation

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  1. Preheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.
  2. Toss potatoes and broccoli with 1 tablespoon oil and ¼ teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.
  3. Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining ¼ 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.
  4. Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.
  5. Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.
  • 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.

Nutrition information

  • Serving size: 3 oz. fish & about 1 cup vegetables
  • Per serving: 483 calories; 33 g fat(6 g sat); 5 g fiber; 27 g carbohydrates; 21 g protein; 90 mcg folate; 58 mg cholesterol; 1 g sugars; 0 g added sugars; 2,974 IU vitamin A; 91 mg vitamin C; 143 mg calcium; 3 mg iron; 389 mg sodium; 1,054 mg potassium
  • Nutrition Bonus: Vitamin C (152% daily value), Vitamin A (59% dv), Folate (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1 vegetable, 2 high-fat meat, 3 fat

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