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Yogurt-Marinated Baked Cod
Servings: Serves 4
Cook Time: 35 minutes
Prep Time: 480 minutes
Marinating in a seasoned yogurt mixture is an easy way to add flavor to mild white fish like cod, haddock, or halibut and also keep it moist during cooking. Our version has Greek flavors and is delicious accompanied by a chopped Greek salad and warm whole wheat pita bread. Recipe may be halved.
1 cup plain low-fat yogurt
4 each Cloves garlic, minced
1 tablespoon Fresh lemon juice
1 teaspoon ground cumin
2 T bsp. chopped fresh oregano or 2 tsp. dried oregano
1 Tbsp. chopped fresh dill or 1 tsp. dried
4 (6 oz.) each cod fillet
1/4 teaspoon salt
1 pkg Lemon wedges (optional)
1 pkg dill sprig (optional)
1. Add yogurt, garlic, lemon juice, cumin, oregano, and dill to a gallon-size resealable plastic bag. Zip bag closed and squeeze several times to mix ingredients. Open bag, add fish fillets, turning to coat. Seal bag, andrefrigerate for at least 8 hours or overnight.
2. An hour before serving, preheat the oven to 350degreesF. Spray a 9-by-13-inch pan with vegetable cooking spray. Remove fish fillets from the bag and place them flat in the pan. Squeeze remaining yogurt marinade mixture over the top of the fish.
3. Bake fish for 30 to 35 minutes, or until it flakes easily with a fork. There will be liquid and excess yogurt mixture in the pan, which can be discarded.
4. To serve, lift fillets out of the pan with a slotted spatula to drain briefly, and place on a platter. Sprinkle with salt and parsley and garnish with lemon wedges and dill sprigs, if desired. Serve immediately.
Source: Hannaford fresh Magazine, November - December 2010
* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Calories||190 kcal (9%)|
|Calories from Fat||18 kcal (0%)|
|Total Fat||2 g (3%)|
|Saturated Fat||1 g (5%)|
|Cholesterol||80 mg (26%)|
|Sodium||280 mg (11%)|
|Total Carbohydrates||6 g (2%)|
|Dietary Fiber||1 g (4%)|
|Protein||33 g (55%)|