Lemony Garlic Butter Cod

Serves: 4

Estimated Cost: $2.50

Estimated Time: 10 min

Equipment:  Sauté pan, tongs, measuring cup and spoons, cutting board, knife

Ingredients:

4 3-4 oz cod filets, approximately 1 inch thick

3 Tbsp olive oil

3 Tbsp salted butter

3 tsp chopped garlic (use jarred chopped garlic to save time)

¼ cup chopped fresh parsley

2-3 Tbsp lemon juice (use real lemon juice to save time)

Salt and pepper to taste

Directions:

1. Heat 3 Tbsp olive oil in a large saute pan set to medium-high.

2. Pat fish filets dry and sprinkle with salt and pepper.

3. When the pan is hot, place fish in hot oil and sear, 1-2 min ea side, remove from pan.

4. While the fish cooks, chop parsley and garlic, and juice lemon.

5. Add butter and garlic to the saute pan, turn heat to low-medium, and cook for ~30 sec. Add parsley, lemon juice, and fish back to the pan. Cover with lid and turn heat off. Hold for 1-3 minutes, just until the fish flakes easily with a fork. Be careful not to overcook, or the fish will become tough.

Spoon sauce over each filet, and serve with a side salad and steamed veggies.

This recipe works well with most white fish.

Approximate Nutrition Analysis:

260 calories, 20 g protein, 1 g carbohydrate, 20 g fat, 253 mg sodium. Excellent source of protein, vitamin B12, Vitamin K. Good source of Vitamins A, B3, B6, choline, magnesium, phosphorus, and selenium.

The 5/10/15

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