Last weekend, I stopped at my neighborhood Smart & Final for just a few things, and decided to pick up some frozen Cod. I typically prefer my fish to be fresh, but when in a pinch (or I’m being lazy), I’ll grab some frozen. I wanted something light, but flavorful so perused a bunch of recipes for both fish and different types of sauces. I like this Cod dish as it has some crunch on the top while remaining healthy since it’s seared quickly then baked. As for the yogurt sauce, I find it be a nice complement to the fish in terms of flavor points and adding some additional protein. I suggest making the sauce first (directions further down) so it’s ready when the fish is done.
- 2 (6-ounce) cod fillets
- Panko bread crumbs
- 1 egg, for egg wash
- Kosher salt and freshly cracked black pepper
- 2 tbsp. grapeseed oil
- 1/4 lemon, juiced
- 1 tbsp. butter
- 1 sprig fresh thyme (or 1/8 tsp. dried thyme)
- Preheat oven to 400° F. Place the fillets on a sheet tray or rack so the fish can release its natural juices.
- Place the bread crumbs into a shallow dish.
- In a separate shallow dish, add 1 beaten egg. Season both sides of the fillet with salt and pepper. Once seasoned, brush the belly side of the cod with the egg. Dip the egg side into the panko bread crumbs.
- In a cast iron skillet, add grapeseed oil. Before placing fish into pan, make sure the skillet is very hot. Sear only 1 side of the fish (the side with the bread crumbs). Once the 1 side is seared, place the skillet in the oven for about 4-6 minutes until cooked. *If you don’t have a cast iron skillet, use a regular skillet, then transfer to a greased baking dish, and increase the time to about 10-12 minutes.
- Once the fish is cooked, flip it over and add the lemon juice, butter and sprig of thyme. Let melt and baste the fish with the juice.
- Remove from pan, place onto plate and top with sauce.
Chive Basil Yogurt Sauce
- 1/8-1/4 tsp. garlic powder, depending on your garlic preference
- A pinch of kosher salt
- 1 tsp. Dijon mustard
- The finely grated zest and juice of a 1/2 small lemon
- 4 tsp. of dried parsley
- A small fistful (about 3 tbsp.) of fresh basil, stems removed, chopped
- A thumb-thick bundle of fresh chives, chopped (or approx. 1 tbsp. dried)
- 1/2 cup thick natural yogurt; use full-fat Greek yogurt if calories aren’t an issue
- 1 tbsp. good-quality light mayonnaise, such as Hellman’s (optional)
- Salt and milled black pepper
- Stir mustard, garlic, salt, lemon zest and lemon juice in a small mixing bowl, mix/mush well.
- Add parsley, then very finely chop the basil and chives, and add them to the bowl.
- Stir in the yogurt and mayonnaise (if using), and season to taste with salt and black pepper.
I’ve said it before, but in case you missed it… I LOVE sauces, and think they can take a dish to the next level. I made some baked fish last night (which was amazing, and will post soon), and knew I wanted some type of sauce to accompany/compliment it, so put on my creative thinking cap. I’ve been on a big avocado kick lately, and my fish recipe included lime juice, so I figured I’d whip up a sauce which included both, but also wanted it to be healthy. Thus, I used greek yogurt instead of mayo! The results were fantastic and added that little extra something to my dinner. This would be great on chicken, grilled steak, pork, fish and tacos.
Since I made this just for moi, I used half of an avocado, which still yielded enough for a few servings, but if you’re feeding four or more, I’d double the recipe.
- Half medium avocado, mashed
- 2 tbsp. lime juice
- 2 tbsp. nonfat Greek yogurt
- 1 tbsp. cilantro, finely chopped
- 1 small garlic clove, minced
- 1/8 tsp. cayenne pepper
- Salt to taste
- Mash avocado well with fork in a small bowl.
- Add remaining ingredients, mix well and chill covered in fridge until ready to use.
- Garnish with cilantro, if desired.
As you may (or may not) know, I have a great light Hollandaise Sauce already on here, but decided to give you another one that I’ve been using for a while and only takes five minutes to make, if that. And, this one has even fewer calories than my other recipe! Score! While it’s not as creamy as the other recipe, since there isn’t any heavy whipping cream, I still think it’s delicious and really great if you’re short on time. This recipe yields one serving so double/triple it, if necessary.
- 1 tbsp. butter
- 1 large egg yolk
- 1 tsp. lemon juice
- White pepper, to taste
- 1/4 tsp. Dijon mustard
- Put butter in a coffee cup (if making one or two servings) or a bowl (if making three or more servings), and microwave for about 15 seconds, until just melted.
- Separate egg white & yolk, and add yolk to cup.
- Stir together well with a fork (or a whisk if using a bowl).
- Add lemon juice and white pepper, and stir.
- Put into microwave and set the time to 30 seconds (although you probably won’t need that much time). When the timer shows 22 seconds, open the door (pausing the microwave), remove cup and stir the hollandaise sauce vigorously with the fork. Return cup to the microwave with the hollandaise sauce and press “Start” again. Allow only about 7-9 seconds to pass, then repeat: open the microwave, remove the cup and stir the hollandaise sauce vigorously. Continue to stir and cook until the hollandaise sauce is light and fluffy.
- Remove from microwave and add mustard, stir well.
- Taste, and adjust seasonings of lemon juice and pepper, if desired.
- Serve over your food and enjoy!
15.9 g fat / 157 cal / 1.1 g carb / 2.8 g protein per serving
I came across Carla Hall’s BBQ Chicken recipe on The Chew’s website while I was searching for chicken dishes as I had some chicken thighs that needed to be made right away, put in the freezer or thrown out. The comments on the page said there were a few missing ingredients that were on the show, so I watched the video from that day, and Carla mentioned a few of them that weren’t listed. I decided to give it a try with the addition of those ingredients, in the amounts I thought suitable, and it turned out amazing! I absolutely love this sauce!
Jerk Chicken Rub:
- 2 tbsp. paprika
- 1 tbsp. cayenne pepper
- ½ tbsp. onion powder
- ½ tbsp. garlic powder
- ½ tsp. dried oregano
- ½ tsp. dried thyme
- ½ tsp. cinnamon
- ½ tsp. coriander
- ½ tsp. ground cloves
- ½ tsp. ginger
- ½ tsp. salt
- 1 cup ketchup
- 1/4 cup white vinegar
- 1/4 cup brown sugar
- 2 tbsp. Worcestershire
- 2 tbsp. lemon Juice
- 1 tsp. Jerk Chicken Rub
- Mix all ingredients together for the chicken rub in a small bowl.
- Mix all barbecue sauce ingredients (which includes 1 teaspoon jerk chicken rub made above) in a small pot and simmer over a low heat for 15 – 20 minutes. Adjust salt, if necessary.
I cooked my three chicken thighs (seasoned with salt & pepper) in a little extra virgin olive oil in a medium skillet over medium-high heat for about 6 minutes on each side, then transferred to a 350F oven for approximately another 10 minutes. Once cooked through, I removed from the oven & brushed the pieces with the barbecue sauce.
Let me start by saying, I think everything is better with a little sauce. Okay, not “everything”, but anything you can pair up with a tasty one. When I saw this recipe, it was a no-brainer that I had to try it since I love mustard. The reviews on it were incredible, but I don’t always believe the hype. However, they were all true! I can tell you, that I could eat this straight from the spoon (and possibly have… oops). I made this to go with pistachio-crusted chicken, but it would be great with fish, pasta, and even as a sandwich spread. Maybe I’m just biased because of my affection for mustard, but I think this might be one of the best sauces I’ve made.
- 1/2 cup dry white wine
- 1/4 cup shallots, chopped
- 1 cup heavy whipping cream (can use Half & Half, or milk)
- 2 tbsp. Dijon mustard
- 1 tbsp. chopped fresh basil (or 1 tsp. dried)
- 1 tbsp. chopped fresh dill (or 1 tsp. dried)
- Boil white wine and shallots in heavy medium saucepan over high heat until liquid evaporates, about 4 minutes.
- Reduce heat to medium-high. Add whipping cream and simmer until reduced to about 3/4 cup, about 2 minutes.
- Add Dijon mustard, basil and dill. Simmer 2 minutes to blend flavors.
- Season sauce to taste with salt and pepper.
Source: Bon Appétit
If you’re a fan of pasta sauces like I am, then you will truly enjoy this bolognese. I first made this back in March, and thought it was absolutely delectable, and am not really sure why it took me 7 months to post the recipe, but alas, here it is. I made it again last night to go with some stuffed shells and once again, it was delicious!
This may be a no-brainer, but I find preparing all of the ingredients first, simplifies the cooking process.
This recipes yields a lot of sauce, so if you’re making it for one or two, I’d recommend dividing everything in half.
- 2 tbsp. olive oil
- 2 cups chopped onions
- 1/2 cup diced carrot
- 1 tbsp. fennel seeds, crushed in spice mill or in mortar with pestle
- 1 lb. spicy Italian turkey sausages, casings removed
- 3 large garlic cloves, pressed
- 1/2 cup dry white wine (I recommend a Sauvignon Blanc or Pinot Grigio)
- 5 cups crushed tomatoes with added puree (from two 28-ounce cans)
- 1/2 cup chopped fresh basil
- 2 tbsp. chopped fresh oregano
- Heat oil in large nonstick skillet over medium-high heat.
- Add onions, carrot, and crushed fennel seeds; sauté 5 minutes.
- Add sausage and garlic; sauté until sausage is cooked through, breaking into small pieces, 8 to 10 minutes.
- Add wine; boil 1 minute.
- Add tomatoes, basil, and oregano.
- Bring to boil. Reduce heat; simmer until sauce thickens, about 10 minutes.
- Season with salt & pepper.
Serve with your favorite pasta dish.
Source: Bon Appétit
This sauce, by The Oaks at Ojai chef Christine Denney, will really be the jack-of-all-trades in your refrigerator. Serve this versatile peanut sauce with salad greens, shredded carrots and minced green onion or with chicken or fish.
- 2 tbsp natural unsalted peanut butter
- 2 tsp raw, organic honey
- 2 tsp fresh lemon juice
- 1 tbsp rice vinegar
- 2 tsp low-sodium soy sauce
- Pinch red pepper flakes
- ¼ cup low-fat plain yogurt
- In a bowl, whisk all ingredients together except yogurt. Lightly fold in yogurt.
This aioli goes with the Mini Crab Cakes, but is a lovely addition to seafood, and can also be used in sandwiches or over grilled chicken.
- 1 large egg yolk, room temperature
- Juice of half a lime
- 1/2 tsp. Dijon mustard (not coarse grained)
- 1/4 cup vegetable oil
- 3 tbsp. extra virgin olive oil
- 2 garlic cloves
- 1 bunch cilantro, washed, trimmed of the stem bottoms, and patted dry
- Kosher salt
- Add the egg yolk to the bowl of your food processor with the blade attachment. Whisk in lime juice and mustard.
- In a separate bowl, combine the oils and then add the oil mixture in a slow steady trickle through the opening in your processor while the blade is whisking constantly.
- Continue until all the oil is incorporated and the mixture has emulsified (thickened to a creamy consistency).
- Add the garlic cloves and cilantro in small bunches, allowing it all to be processed and incorporated.
- Season with kosher salt to taste.
- Chill, covered, until ready to use.
The pecan coating adds a nice crunch to this flavorful fish recipe. You can also use this for chicken!
Recipe courtesy of Coastal Living
- 1 cup all-purpose flour
- 1/2 tsp sea salt
- 3/4 tsp freshly ground black pepper
- 2 tsp coarse grained dijon mustard
- 2 large eggs
- 1 1/4 cups pecans, finely chopped (I like to use candied pecans to add a little sweetness)
- 1 1/4 cups fresh or dried breadcrumbs
- 8 (6 oz) skinless halibut fillets
- 1/4 cup butter (or substitute olive oil)
- Dijon cream sauce
- Combine flour, salt and pepper in a shallow bowl.
- Whisk mustard and eggs in another shallow bowl.
- Combine pecans and breadcrumbs in a third shallow bowl.
- Dredge each halibut fillet in flour mixture, shaking off excess.
- Dip halibut in egg mixture to coat; drain excess.
- Place halibut in pecan mixture, pressing slightly to coat both sides of the fillet.
- Melt 2 tbsp butter over medium heat (or use a little olive oil).
- Add fillets, in batches, and cook 2 minutes on each side or until lightly browned, adding additional butter or olive oil, as needed.
- Arrange fillets on a foil-lined baking sheet.
- Bake at 350F for 10 minutes or until done.
- Serve with dijon cream sauce.
This sauce goes with the Pecan-crusted Halibut recipe.
Recipe courtesy of Coastal Living
- 1 cup heavy whipping cream
- 1/2 cup coarse dijon mustard
- Sea salt
- Freshly ground black pepper
- Combine cream and dijon in medium saucepan.
- Whisk constantly over low heat for 3 minutes or until heated.
- Season to taste with salt and pepper.