Baked Cod with Basil Chive Yogurt Sauce


Cod with Basil Chive Yogurt Sauce

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.

Ingredients 

  • 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)

Directions

  1. Preheat oven to 400° F. Place the fillets on a sheet tray or rack so the fish can release its natural juices.
  2. Place the bread crumbs into a shallow dish.
  3. 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.
  4. 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.
  5. 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.
  6. Remove from pan, place onto plate and top with sauce.

Chive Basil Yogurt Sauce

Ingredients

  • 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

Directions

  1. Stir mustard, garlic, salt, lemon zest and lemon juice in a small mixing bowl, mix/mush well.
  2. Add parsley, then very finely chop the basil and chives, and add them to the bowl.
  3. Stir in the yogurt and mayonnaise (if using), and season to taste with salt and black pepper.

Seared & Baked Cod

Top ↑

Pan-Seared Chicken with Italian-Style Salsa


This delicious chicken recipe is low in calories and fat, but gives you a nice dose of protein.

Recipe courtesy of celebrity chef, caterer and TLC cooking maven, Deborah Fewell (in Clean Eating).

Ingredients

  • 3 tbsp olive oil, divided
  • 9 cherry tomatoes, halved
  • 9 yellow teardrop or cherry tomatoes, halved
  • 3 sprigs fresh oregano, chopped
  • 3 full sprigs fresh basil, chopped
  • 1 tsp chile flakes (if you want more heat, increase by 1/4 tsp at a time)
  • 3 cloves garlic, minced
  • 1 large shallot, minced
  • 1-2 tbsp balsamic glaze*
  • Sea salt and ground pepper, to taste
  • 4 boneless, skinless chicken breasts (4-6 oz each)

*Balsamic glaze can be found in your local supermarket. Or, you can make it yourself by boiling 2 cups balsamic vinegar over med-high heat until it’s reduced to a thick consistency or coats the back of a spoon (about 30 min).

Directions

  1. In a medium bowl, toss together 1 tbsp oil & the next 8 ingredients. Season with salt & pepper; set aside.
  2. Preheat oven to 400F.
  3. Heat a large oven-safe skillet over med-high heat.
  4. Season chicken with salt & pepper.
  5. Add remaining 2 tbsp oil to pan, then place chicken into pan.
  6. Let chicken brown and cook for about 3 minutes, then turn over to cook on opposite side for another 3 minutes.
  7. Transfer skillet to oven and cook chicken for 6-7 minutes.
  8. Remove chicken from oven and transfer to plate, spooning 1/4 of salsa evenly over each breast.
  9. Serve hot.

Hot Seared Chicken


Here’s a low-fat, low-cholesterol and low-calorie chicken dish that’s quick & easy to whip up during the week.

Recipe courtesy of Betty Crocker

Ingredients

  • 4 boneless, skinless chicken breast halves (about 1 1/4 lbs)
  • 1 tbsp lime juice
  • 1 1/2 tsp blackened seasoning mix or jerk seasoning (dry)
  • 1/8 tsp ground cumin
  • 2 tsp butter or margarine
  • 1/4 cup water

Directions

  1. Remove fat from chicken.
  2. Mix 1 1/2 tsp of lime juice, seasoning mixture and cumin.
  3. Rub mixture evenly over both sides of chicken.
  4. Spray 10 inch nonstick skillet with cooking spray & heat over medium-high heat.
  5. Melt butter/margarine in skillet.
  6. Cook chicken in butter/margarine about 8 minutes, turning once, until chicken is no longer pink when center of thickest pieces are cut.
  7. Remove chicken from skillet; keep warm.
  8. Add remaining 1 1/2 tsp lime juice and the water to drippings in skillet.
  9. Heat to boiling. Boil & stir about 45 seconds or until liquid is reduced to about 2 tbsp.
  10. Spoon sauce over chicken.