Poached cod

Poached Cod

Cod fish is renowned for its delicate and mild flavor. The best way to retain the firm and moist texture is poaching in water; broiling low-fat/high protein fish like cod causes it to become too dry. The most important rule for cooking fish is do not overcook. Prepare your side dishes first as poached cod cooks quickly in 4-6 minutes. One 4-oz serving provides 89 calories, 1 fat calorie and 19 g. of protein. Rich in vitamins and heart-healthy omega fatty acids, regular consumption of cod promotes cardiovascular health and benefits people with diabetic heart disease and atherosclerosis.

Ingredients:

Cod fillets
1/2 lemon (use the remainder for serving if desired)
4-5 springs fresh parsley
4-5 green onions
1/2 teaspoon lemon pepper

Thaw frozen fillets overnight in the refrigerator or under cool running water. Cook fresh fish within a day of purchase from the market.

Heat 1-inch of water in a skillet with sliced lemon, fresh parsley, diced green onion and lemon pepper. Turn the heat to medium when the water starts to boil.

Add the fish fillets. Cook for 3-minutes and carefully turn over with a spatula. The featured fillets were cut down the middle for more even cooking and easy portioning.

Continue cooking for 1-2 minutes until the fish flakes easily with a fork.
Drain with a slotted spatula and serve.

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