This picture is cod, but you can use halibut as well.
Calories 142 (26% from fat)
Fat 4 gram
Saturated Fat 1.1 gram
Trans Fat 0 gram
Cholesterol 51 mg.
Sodium 389 mg.
Carb. 1.5 gram
Fiber 0.3 gram
Sugar 0.3 gram
Sugar Alcohol 0 gram
Protein 20 gram
2 Tbsp. coarse Dijon mustard
(We used Grey Poupon Harvest Coarse Ground.)
1 Tbsp. fresh tarragon, finely chopped
2 tsp. unsalted butter, softened
1 tsp. olive oil
1 Tbsp. water
1 Tbsp fresh lemon juice
1 garlic clove, finely minced
1 lb. cod or halibut, cut into 4 portions
1/4 Tsp. kosher salt
1/4 Tsp. freshly ground black pepper
olive oil cooking spray
1 lemon, cut into 4 wedges
This recipe was passed on to us from the November/December 2015 Diabetes Forecast magazine. It was good, but a little high in fat. We gave it a couple small changes and made this healthier version. Add a salad and a side dish for a deliciously balanced meal. If you need more calories, you can also double the serving size.
1. Preheat oven to 450 degrees Fahrenheit.
2. Mix together the first seven ingredients in a small bowl, mustard through garlic. Then set aside.
3. Sprinkle fish with the pepper and salt. Heat an oven safe frying pan over medium-high heat. Lightly coat the pan with olive oil cooking spray, add the cod and sear for 4 minutes. Then flip the cod over and sear for 2 minutes on the other side.
4. Divide the mustard sauce between the 4 servings of cod and spread over the top of each one. Put the frying pan with the cod in the oven and roast for 2-3 minutes. Serve each cod piece with a lemon wedge.
Yield: 4 Servings