Recipe: Lemon-Caper Baked Cod {Taste of Home magazine}

by Cate on April 4, 2013

My creation

Last week, we were away for seven nights.

And every single dinner, I ate fish. (There are nine pictures above because the two extra were appetizers)

Sometimes more than one kind.

I love fish. The kids? Not so much.

So that means that I don’t cook it too often, and when we’re out, I’ll try and take advantage of the menu and choose items that I don’t get to eat as much at home.

Like last week.

It was glorious.

Salmon. Cod. Flounder. Lobster. Scallops, Shrimp. Crab. And Butterfish.

This was my first time having Butterfish and it was divine. More properly referred to as Escolar, it is, sadly, a more tropical fish, so the odds of me finding it in New Jersey are … slim and none.

And so it goes.

If, however, you have the opportunity to try it, do. It’s like a very distant cousin of the lobster, and it very much lives up to the butter in its name.

And even though we’re back from vacation, the fish continues. Flounder was on sale this week at our local grocery, and the day after I bought a pound of it, I found this recipe for Lemon-Cape Baked Cod. Flounder. Cod. Pretty interchangeable in my mind, although they have slightly different characteristics.

The recipe was ridiculously simple to make. So much so that I made it while chatting with a friend that stopped by to visit last night. Five minutes and it’s in the oven, and twenty minutes later, you’ll be enjoying this full flavor, clean eating, guilt-free dinner.

Untitled

Taste of Home magazine served it with a Greek Green Bean Medley, but using ingredients I already had on hand, I served the fish over Minute Rice (brown), with a side of avocado.

I did everything but lick my plate clean.

Make it.

Tomorrow? A newly discovered 9/11 Memorial Park.

Lemon-Caper Baked Cod
Recipe courtesy of Taste of Home magazine, June/July 2011

Ingredients

  • 1/4 cup butter, cubed (I used a little less)
  • 2 tablespoons lemon juice
  • 1/4 teaspoon garlic pepper blend
  • 1/4 teaspoon grated lemon peel
  • 2 tablespoons capers, drained
  • 4 cod or haddock fillets (6 ounces each) (I used flounder)
  • 1/2 teaspoon seafood seasoning (I used Mrs. Dash seasoning)
  • 1 tablespoon crumbled feta cheese

Directions

  • In a small microwave-safe bowl, combine the butter, lemon juice, garlic pepper and lemon peel. Microwave, uncovered, on high for 45-60 seconds or until butter is melted. Stir in capers.
  • Place cod in an ungreased 13-in. x 9-in. baking dish; sprinkle with seafood seasoning. Spoon butter mixture over fillets. Sprinkle with cheese. Bake, uncovered, at 425° for 10-15 minutes or until fish flakes easily with a fork. 

Yield: 4 servings.

Nutritional Facts 1 fillet equals 256 calories, 13 g fat (8 g saturated fat), 129 mg cholesterol, 441 mg sodium, 1 g carbohydrate, trace fiber, 33 g protein.

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{ 2 comments… read them below or add one }

Joanne April 5, 2013 at 6:27 am

I am such a sucker for anything smothered in lemon and capers!!

And go you for eating so much fish while on vacation! That’s the easiest way to keep calories in check!
Joanne recently posted..Recipe: White Chocolate Blondies #LeftoversClub

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patsy April 5, 2013 at 12:19 pm

I’m like you… I try to order things I don’t eat at home often when I’m out or on vacation. this fish recipe looks like something I’d love!
patsy recently posted..Healthy Lunchbox {recipe: Almond-Dill Chicken Salad}

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