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Monday, April 26, 2021

Lean and Green Recipe - Sheet Pan Butter Garlic Cod


YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANEST, 2 HEALTHY FATS, 3 GREEN, 2 CONDIMENTS

TOTAL TIME: 20 MINUTES

Ingredients

  • 4, (9-oz.) raw cod fillets
  • ½ tsp each: salt & pepper, divided
  • 4 tbsp butter, slightly softened
  • 2 garlic cloves, minced
  • 3 roma tomatoes, quartered
  • 8 Belgian endives, halved

Directions

  1. Preheat the oven to 375⁰F.
  2. Line the sheet pan with parchment paper, and spray lightly with cooking spray.
  3. Season the cod with a ¼ teaspoon of salt and pepper.
  4. Spread the butter and garlic over the top of each fillet.
  5. Place the fillets in a single layer on one side of the sheet pan.
  6. Place the tomatoes and endives on the sheet pan in a separate section from the cod. Season with ¼ teaspoon of salt and pepper.
  7. Place the sheet pan in the oven and cook for about 15 to 20 minutes, or until cod flakes easily and reaches an internal temperature of 145⁰F.
  8. For each serving, plate 7 ounces of cooked cod with 3 tomato wedges and 4 endive halves. Drizzle the juice from the pan over the fish.

Nutrition Facts:  Per serving: 340 calories, 13g fat, 7g carbohydrate, 47g protein

 

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