Lemon Piccata Cod

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Don’t get me wrong I love a good chicken piccata but have you ever had it with the most perfectly flaky and moist fish? If you haven’t then you’ve come to the right place! This dish is a match made in dinner heaven with flavors like tart lemon, savory garlic, and tangy capers. I love how fancy this meal feels without the fuss. I created this recipe using just a few simple ingredients and delicious Sizzlefish Atlantic cod.

This recipe is a family favorite and I can’t complain since it is a healthy spin on the traditional chicken version. It’s packed with heart-healthy omegas, lean protein and is gluten and dairy free making it the easiest, healthiest, fancy (but not really) meal any night of the week!

Why you should be eating fish:

(according to the FDA*)

  • High in protein
  • Contain healthy omega-3 fats
  • Packed with more vitamin B12 and vitamin D than any other type of food
  • Contain iron which is important for infants, young children, and women who are pregnant or who could become pregnant
  • Loaded with other minerals like selenium, zinc, and iodine.
  • For an adult 1 serving is 4 ounces
    Eat 2 to 3 servings a week from the “Best Choices” list below (OR 1 serving from the “Good Choices” list).
  • For children, 1 serving is 1 ounce at age 2 and increases to 4 ounces by age 11.

 

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Lemon Piccata Cod

Author: The Hungry Happy Mama

Gluten-free/Nut-free/Soy-free

Yields: 4 servings

Prep time: 10 minutes

Cook time: 7 minutes

INGREDIENTS

  • 1 lb bunch of asparagus
  • 4 Sizzlefish cod filets, defrosted
  • 1/2 c gluten-free all purpose flour
  • 1/2 tsp garlic powder
  • sea salt and pepper to taste
  • 2 tbsp olive oil, divided
  • 2 tbsp lemon juice
  • 1/4 c chicken or vegetable stock
  • 2 tbsp capers
  • 1 tbsp ghee or butter
  • lemon slices to garnish

INSTRUCTIONS

  1. To make the asparagus: Preheat your oven to 400F. Rinse, dry, and trim the asparagus and spread out evenly onto a lined baking sheet. Drizzle with one tablespoon of the olive oil, sea salt, and pepper and roast for 10 minutes until just tender. Remove and set aside once ready.
  2. To prep the sauce: whisk together the lemon juice, stock, capers, ghee, sea salt, and pepper. Set aside.
  3. To make the fish: begin by rinsing and patting dry the filets with paper towels.
  4. Warm the remaining tablespoon of olive oil in a skillet over medium-high heat. Once the oil begins to sizzle the pan is ready.
  5. Add the flour, garlic powder, sea salt, and pepper to a shallow bowl and generously coat each fish in the mixture.
  6. Place each filet in the warm pan and let cook for 2-3 minutes (adjust the time if the filets are a thicker cut). Flip once the underside appears golden. Cook for 2 minutes. Lastly, pour the sauce over the fish and cook for an additional minute until the fish appears opaque and begins to flake.
  7. Serve the fish warm garnished with a squeeze of lemon and asparagus.

Storing: fish will keep for 3-4 days in an airtight container in the fridge.

Thank you to Sizzlefish.com for sponsoring this post!

*All facts and chart above can be found on the FDA.gov webiste


 

 

 

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