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Jim Bathie; Jan Gautro Photo by: Jim Bathie; Jan Gautro

Creole Cod

The mildness of cod takes well to bold flavorings such as Dijon mustard and Creole seasoning. Lemon juice, added after cooking, brightens the flavor. If you can't find Creole seasoning, make your own: Combine 1 tablespoon paprika with 1 teaspoon each of salt, onion powder, garlic powder, dried oregano, ground red pepper, and black pepper. Store in an airtight container.

Cooking Light NOVEMBER 2002

  • Yield: 4 servings

Ingredients

  • 2 teaspoons olive oil
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon Creole seasoning blend (such as Spice Island)
  • 4 (6-ounce) cod fillets (about 1 inch thick)
  • Cooking spray
  • 1 tablespoon fresh lemon juice
  • Chopped fresh parsley (optional)

Preparation

Preheat oven to 400°.

Combine first 4 ingredients; brush evenly over fish.

Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 17 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 148
  • Calories from fat: 21%
  • Fat: 3.5g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.6g
  • Protein: 27.2g
  • Carbohydrate: 0.8g
  • Fiber: 0.1g
  • Cholesterol: 55mg
  • Iron: 0.5mg
  • Sodium: 523mg
  • Calcium: 16mg
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Creole Cod recipe

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