Yogurt-Marinated Baked Cod
Marinating in a seasoned yogurt mixture is an easy way to add flavor to mild white fish like cod, haddock, or halibut and also keep it moist during cooking. Our version has Greek flavors and is delicious accompanied by a chopped Greek salad and warm whole wheat pita bread. Recipe may be halved.
Nutrition
Calories: 190 kcalCarbohydrates: 6 gProtein: 33 gFat: 2 gSaturated Fat: 1 gCholesterol: 80 mgSodium: 280 mgFiber: 1 g
Ingredients
- 1 cup plain low-fat yogurt
- 4 cloves garlic minced
- 1 Tbsp. fresh lemon juice
- 1 tsp. ground cumin
- 2 Tbsp. chopped fresh oregano or 2 tsp. dried oregano
- 1 Tbsp. chopped fresh dill or 1 tsp. dried
- 4 6 oz. each cod fillet
- ¼ tsp. salt
- lemon wedges optional
- dill sprigs optional
Instructions
- 1. Add yogurt, garlic, lemon juice, cumin, oregano, and dill to a gallon-size resealable plastic bag. Zip bag closed and squeeze several times to mix ingredients. Open bag, add fish fillets, turning to coat. Seal bag, and refrigerate for at least 8 hours or overnight.
- 2. An hour before serving, preheat the oven to 350°F. Spray a 9-by-13-inch pan with vegetable cooking spray. Remove fish fillets from the bag and place them flat in the pan. Squeeze remaining yogurt marinade mixture over the top of the fish.
- 3. Bake fish for 30 to 35 minutes, or until it flakes easily with a fork. There will be liquid and excess yogurt mixture in the pan, which can be discarded.
- 4. To serve, lift fillets out of the pan with a slotted spatula to drain briefly, and place on a platter. Sprinkle with salt and parsley and garnish with lemon wedges and dill sprigs, if desired. Serve immediately.
- Source: Hannaford fresh Magazine, November - December 2010