|Oven-Roasted Alaska Cod Europa
Prep Time: 10 min, Cook Time: 20 min
1 Tablespoon dried parsley flakes
1 teaspoon dried marjoram
1 teaspoon oregano
1 teaspoon savory
1 teaspoon thyme
2 teaspoons lemon zest
1 bay leaf
4 Alaska Cod fillets (6 to 8 oz. each), fresh, thawed or frozen
2 Tablespoons fresh lemon juice or dry white wine
Sea salt and pepper, to taste
2 to 3 Tablespoons melted butter
Heat oven to 375oF. In a small bowl, combine parsley flakes, marjoram, oregano, savory, thyme and lemon zest. Add leafy part of bay leaf (discarding center stem) broken into small pieces.
Rinse any ice glaze from frozen Alaska Cod under cold water; pat dry with paper towel. Place fillets in spray-coated baking dish and sprinkle with lemon juice or wine. Season with salt and pepper; rub on herb blend.
Cover dish with fitted lid or foil and roast for 10 minutes. Remove pan from oven and take off lid/foil. Pour butter over fillets and return to oven, uncovered. Roast an additional 7 to 10 minutes for frozen fillets or 4 to 6 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Serves: 4
Nutrients per serving: 218 calories, 7g total fat, 4g saturated fat, 30% calories from fat, 156mg cholesterol, 34g protein, 2g carbohydrate, 1g fiber, 238mg sodium, 35mg calcium, and 790mg omega-3 fatty acids.