Fillet of Fresh Cod with Lemon-Parsley Sauce

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 450.6
  • Total Fat: 21.0 g
  • Cholesterol: 99.0 mg
  • Sodium: 310.8 mg
  • Total Carbs: 20.0 g
  • Dietary Fiber: 2.3 g
  • Protein: 44.8 g

View full nutritional breakdown of Fillet of Fresh Cod with Lemon-Parsley Sauce calories by ingredient
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Number of Servings: 6


    8 cloves garlic, peeled
    1/2 cup extra-virgin olive oil
    1 cup dry, unseasoned bread crumbs
    1/4 cup chopped fresh Italian parsley
    2 T plus 2 t chopped fresh thyme leaves
    1 t crushed red pepper
    Six 1-inch thick fresh cod fillets (about 2.5 lbs)
    Salt, preferably fine sea salt
    4 cups yellow and red cherry tomatoes, stemmed, washed, and drained
    3 T fresh lemon juice


Whack the garlic cloves with the side of a knife and stir them into the olive oil in a small glass bowl. Let steep at room temperature 30 minutes to 2 hours.

Preheat the oven to 475F. Stir the bread crumbs, 2 T of the infused oil, 2 T of the parsley, 2 T of the thyme, and 1/2 t of the crushed red pepper together in a small bowl until blended.

Season the cod fillets with salt and brush both sides well with about 1 T of the infused oil. Set the cod on a lightly oiled or nonstick baking sheet. Distribute the seasoned bread crumbs over the tops of the fillets, patting them lightly to help them stick. Bake the cod until it is opaque white throughout and the crumbs are golden brown, 10 to 12 minutes.

While the cod is baking, make the tomato salad and prepare the sauce: Cut the tomatoes in quarters and toss them in a mixing bowl with salt to taste. Spoon in 2 T of the garlic oil and toss gently.

Strain the remaining infused oil into a medium skillet. Add the lemon juice, the remaining 2 t of thyme, and the remaining 1/2 t crushed red pepper. Bring to a boil and cook until lightly thickened and emulsified. Stir the remaining 2 T parsley into the sauce and season to taste with salt.

Remove the fish and transfer to warm serving plates. Taste the tomatoes and their juice adding more salt, if necessary. Spoon the tomatoes and their juice in small mounds around the fish fillets. Spoon some of the sauce between the mounds of tomatoes and serve at once.

From Lidia's Italian-American Kitchen

Number of Servings: 6

Recipe submitted by SparkPeople user MUNCHLY.

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