Elegant Cod Fillets in a Zesty White Lemon Caper Reduction

Elegant Cod Fillets in a Zesty White Lemon Caper Reduction

Delight your palate with this sophisticated dish featuring tender cod fillets, perfectly seared to a golden finish. Nestled in a vibrant reduction, the tangy essence of fresh lemons harmonizes with the briny burst of capers, creating a symphony of flavors. Each bite delivers a succulent blend of moist, flaky fish enhanced by the bright and zesty sauce, making it a refined choice for any gourmet occasion. Perfectly balanced and elegantly presented, this cod dish promises a culinary experience that’s both simple and exquisite.

Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes Kcal: 290 kcal | Servings: 4 servings

INGREDIENTS:

4 cod fillets (about 6 ounces each)

Salt and pepper to taste

2 tablespoons olive oil

1/4 cup shallots, finely chopped

2 cloves garlic, minced

1/2 cup chicken broth

Juice of 1 lemon

2 tablespoons capers, rinsed

2 tablespoons unsalted butter

Fresh parsley, chopped, for garnish

INSTRUCTIONS:

Season the cod fillets with salt and pepper.

Heat the olive oil in a large skillet over medium-high heat.

Add the cod and sear until golden brown, about 4 minutes on each side. Remove the cod from the skillet and set aside.

In the same skillet, add shallots and garlic, and sauté until soft and translucent, about 2 minutes.

Reduce the sauce for about 5 minutes or until it starts to thicken slightly.

Stir in the lemon juice and capers.

Return the cod to the skillet and simmer for another 2-3 minutes, or until the fish is cooked through.

Remove from heat and stir in the butter until melted and the sauce is creamy.

Serve the cod fillets garnished with fresh parsley.

Notes:

Cooking Tips:

– Ensure the cod fillets are pat dry before seasoning to achieve a perfect sear.

– Adjust the amount of lemon juice and capers according to your taste preference for acidity and saltiness.

– Use a good quality white wine to enhance the flavor of the reduction.

Serving Suggestions:

– Serve with a side of steamed asparagus or green beans for a complete meal.

– Pair with a light white wine, such as Sauvignon Blanc or Pinot Grigio.

 Nutritional Information (per serving)

Calories: Approximately 250-300 kcal

Protein: 30-35 grams

Fat: 10-15 grams

– Saturated Fat: 2-4 grams

Carbohydrates: 3-5 grams

– Dietary Fiber: <1 gram

– Sugars: <1 gram

Cholesterol: 60-80 mg

Sodium: 300-400 mg (varies with amount of capers and added salt)

Nutritional Benefits:

High Protein: Cod is an excellent source of lean protein, which is essential for muscle repair and growth.

Low Carbohydrates: This dish is low in carbs, making it suitable for low-carb diets.

Rich in Omega-3 Fatty Acids: Cod provides beneficial omega-3 fatty acids, which are good for heart health.

Vitamins and Minerals: This dish provides vitamins such as B12 and D, and minerals like selenium and phosphorus, which are important for overall health.

Considerations:

– Adjust the amount of butter used in the sauce to control the fat content if necessary.

– Opt for low-sodium capers to reduce the sodium content.

– Fresh herbs like parsley not only add flavor but also provide additional nutrients without adding calories.

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