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.

Sara Haas, R.D.N., L.D.N.
Source: EatingWell Magazine, September/October 2016

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Recipe Summary

total:
30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.

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  • 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.

Nutrition Facts

483 calories; protein 21.2g 42% DV; carbohydrates 27.1g 9% DV; dietary fiber 4.8g 19% DV; sugars 1.2g; fat 32.8g 51% DV; saturated fat 6.3g 32% DV; cholesterol 58.3mg 19% DV; vitamin a iu 2974.4IU 60% DV; vitamin c 91.5mg 153% DV; folate 90.1mcg 23% DV; calcium 142.6mg 14% DV; iron 2.8mg 15% DV; magnesium 110.1mg 39% DV; potassium 1053.8mg 30% DV; sodium 389mg 16% DV; thiamin 0.3mg 28% DV.
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