Here’s a simple, elegant dinner featuring tender cod fillets topped with a silky lemon-caper sauce. The bright lemon complements the mild cod, while briny capers add just the right amount of savory flavor.
Asparagus and rice are prepared in the microwave, making this a complete meal with minimal cooking and no extra pan to clean.
Helpful Hints:
Any type of fish fillet such as haddock or tilapia can be used
Green beans can be used instead of asparagus.
If you prefer you can use fish or vegetable broth whatever is on hand.
Countdown:
Assemble ingredients.
Make side dish of rice and asparagus and set aside.
Make fish.
Shopping List:
To buy: 3/4 pound cod fillet, 1 package corn starch, 1 container no-salt-added chicken broth, 1 small bottle capers, 1 package microwaveable brown rice, 1 lemon, 3/4 pound asparagus
Staples: flour, olive oil, garlic, salt, black peppercorns
Fish Piccata
Recipe by Linda Gassenheimer
3/4 pound cod fillet
2 tablespoons flour
2 teaspoons olive oil
2 crushed garlic cloves
1 teaspoon cornstarch
1 cup reduced-fat, no-salt-added chicken broth, divided use
1 tablespoon lemon juice
1 tablespoon capers
Cut cod into 2 to 3-inch slices. Place flour on a plate. Add the cod slices to the flour making sure both sides are coated. Heat oil in a large skillet over medium-high heat. Add the cod in one layer and cook until browned, about 1 to 2 minutes. Turn cod over and cook the second side until browned, about 1 minute. Remove cod to a plate. Add the garlic and 1/2 cup broth to the skillet. Continue to cook over medium-high heat scraping up the small bits remaining in the skillet. Cook to reduce the broth by half. Mix the corn starch in the remaining chicken broth. Add the broth, lemon juice and capers to the skillet. Cook stirring until sauce starts to thicken, about 1 to 2 minutes. Return the cod to the skillet and cook for 1 minute. A meat thermometer should read 123 degrees. Timing is for a 1/2-inch-thick fillet. Cook a few minutes more if needed. Divide the cod in half and place over the rice and asparagus on the two dinner plates. Spoon sauce on top.
Yield 2 servings.
Per serving: 223 calories (23 percent from fat), 5.8 g fat (0.9 g saturated, 2.3 g monounsaturated), 72 mg cholesterol, 32.4 g protein, 9.1 g carbohydrates, 0.5 g fiber, 210 mg sodium.
Asparagus and Rice
Recipe by Linda Gassenheimer
3/4 pound asparagus
1 package microwaveable brown rice (to make 1 1/2-cups cooked)
2 teaspoons olive oil
Salt and freshly ground black pepper
Remove thick end of asparagus and cut remaining stem into 2 to 3 inch pieces. Place in a bowl and microwave on high 2 minutes. Remove from microwave and add the brown rice. Microwave according to package instructions. Measure 1 1/2-cups and save any remaining rice for another meal. Add rice, oil and salt and pepper to taste to bowl, with asparagus and toss to combine. Divide in half and place onto 2 dinner plates.
Yield 2 servings.
Per serving: 260 calories (21 percent from fat), 6.2 g fat (1.1 g saturated, 2.7 g monounsaturated), no cholesterol, 7.8 g protein, 45.6 g carbohydrates, 5.9 g fiber, 10 mg sodium.