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Yogurt-Marinated Baked Cod Three Stars

Yogurt-Marinated Baked Cod

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 480 minutes

Cook Time: 35 minutes

Ingredients: Add ingredients to List

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)

directions:

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

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Quantity Ingredients  
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 ore  
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)  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
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%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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