Tarragon-Mustard Cod

Tarragon-Mustard Cod
Recipe Credit: . Photo Credit: Kyle Dreier.
Summary
This recipe featured in:
Diabetes Forecast Magazine
 
  • Prep time
    10 min
  • Cook time
    10 min
  • Servings
    4 Servings
  • Serving size
    4 oz fish
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    4 oz fish
  • Amount per serving Calories 160

  • Total Fat 8g
    • Saturated Fat 2g
    • Trans Fat 0g
  • Cholesterol 50mg
  • Sodium 370mg
  • Total Carbohydrate 1g
    • Dietary Fiber 0g
    • Total Sugars 0g
  • Protein 21g
  • Potassium 240mg
  • Phosphorus 135mg

Choices/Exchanges: 3 Lean protein

Ingredients

Ingredients

  • fresh tarragon (finely chopped)
    1 tbsp
  • butter (softened)
    1/2 tbsp
  • olive oil (divided)
    1 1/2 tbsp
  • water
    1 tbsp
  • lemon juice
    1 tbsp
  • garlic (minced)
    1 clove
  • cod filets (cut into 4 portions)
    1 lbs
  • salt
    1/4 tsp
  • coarse Dijon mustard
    2 tbsp
  • black pepper
    1/4 tsp
  • lemon (cut into wedges)
    1
Directions

Directions

  1. Preheat the oven to 450 F.

  2. In a small bowl, mix together the mustard, tarragon, butter, 1 Tbsp of the olive oil, water, lemon juice, and garlic; set aside.

  3. Sprinkle the cod with the salt and pepper. In a shallow ovenproof skillet, heat the remaining ½ Tbsp of olive oil over medium-high heat. Add the cod and sear on one side for 4 minutes. Turn the cod over and sear for 2 minutes on the other side.

  4. Pour the mustard sauce over the cod and place the skillet in the oven; roast for 2 to 3 minutes. Serve the cod with the lemon wedges.

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