When you’re looking for a light, fresh fish dinner and want a sauce to tickle every single taste bud, this is your dinner! Perfectly suitable for guests. They’ll be sopping up every last saucy drop.
Cod With Cilantro Yogurt Sauce
Description
This cod dish is deceptively healthy. Because every bite is accompanied by the rich herb and garlic cream sauce. This one is a good choice when entertaining or cooking for the family.
Ingredients
Instructions
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Instructions
- To make the sauce, coarsely chop the cilantro and the parsley leaves. Mash the garlic with a pinch of salt. Place the cilantro and parsley in a food processor and process until finely chopped. Add the garlic, lemon juice, olive oil, about 1/2 teaspoon salt (or to taste), and the yogurt and process until the mixture is smooth and green. Transfer to a bowl.
- Preheat the oven to 300 degrees F / 176 C. Line a sheet pan with foil and oil the foil. Season the fish fillets with salt and pepper and lay on the foil. Place a pan of just boiled water on the floor of your oven (or lower rack) and place the baking sheet with the fish in the oven on the middle rack. Bake for 10 to 20 minutes, depending on the thickness of the fillets, until the fish is opaque on the surface and you can pull it apart with a fork.
- Remove the fish from the oven, transfer to plates or a platter, and spoon on the sauce. Garnish with lemon wedges and serve.
Servings 4
- Amount Per Serving
- Calories 273kcal
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 1g5%
- Cholesterol 110mg37%
- Sodium 1753mg74%
- Potassium 211mg7%
- Total Carbohydrate 7g3%
- Dietary Fiber 1g4%
- Sugars 2g
- Protein 31g62%
- Vitamin A 37 IU
- Vitamin C 168 mg
- Calcium 41 mg
- Iron 36 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Advance preparation: You can make the sauce a few hours ahead. Keep in the refrigerator and stir well before serving.
If you'd like to make the sauce as a dip for veggies, cut the raw garlic volume significantly and add extra nonfat yogurt.
My husband kept taking bites of my ‘healthy dinner’ when I made this. 😉