Category: Fish

Baked Cajun Garlic Butter Cod

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Baked Cajun Garlic Butter Cod

  • Servings: 6
  • Difficulty: Easy
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I like cod. It’s easy to make. It’s juicy. Best of all it’s quick.

Ingredients

  • 1.5 lb of cod
  • 1/4 cup of melted butter
  • 3 minced garlic cloves
  • 1 orange or lemon sliced

Directions

  1. Preheat oven to 400 degrees.
  2. In a 9 x 13 baking dish place slices of fruit and the 6-4
    3. ounce pieces of cod over them.
  3. In a separate bowl, whisk butter,garlic and cajun spices.
  4. Spread evenly over fish.
  5. Bake for 20 minutes

Nutrition Per Serving

  • Calories 123
  • Fat 4.5 g
  • Sugar 0 g

Cod is a nice fish to work with. It keeps it’s shape, is versatile and is quick. This is a meal I would serve to guests. If your cajun spice is very spicy, you might want to reduce the quantity and add a bit of paprika for color. If you want it spicier you can chop up a jalapeño to the butter mix.

I served this with a 1/2 cup of rice and some broccoli. Made for a colourful plate and well balanced. What you serve it up with is up to you. Remember to have fun and make it your own.

Lemon Vegetable Linguini with Salmon

The Sunshine Inn Blog3 Comments

Lemon Vegetable Linguini with Salmon

  • Servings: 6
  • Difficulty: Easy
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A meal that looks good is always a sure way to make mouths water. The prep in this one is what makes the difference. I chop everything ahead of time because once you start cooking all three things cook at the same time. Multitasking is an asset here.

Ingredients bowl 1

  • 1 large onion chopped

Ingredients bowl 2

  • 2 cups cherry tomatoes chopped
  • 1 tbsp fresh parsley chopped
  • 1 tbsp fresh basil chopped
  • 1 tsp of sugar
  • Salt and pepper to taste

Ingredients bowl 3

  • 4 cups spinach
  • 2 garlic cloves chopped
  • 2 green onions chopped
  • 1 green pepper coarsely chopped
  • 1 red pepper coarsely chopped
  • 5 tbsp lemon juice
  • 1 tbsp of lemon zest

Ingredients

  • 1 lb of linguini pasta
  • 1 1/2 lbs of salmon filet
  • 1 tbsp of lemon juice
  • Parsley florets

Directions

  1. Preheat oven to 400 degrees and place fish on baking sheet lined with parchment paper. Put one tablespoon of lemon juice with salt and pepper. Cook for 20 minutes. No longer.
  2. AT THE SAME TIME, bring a pot of salted water to boil and cook the pasta per package directions.
  3. AT THE SAME TIME, heat oil in 6qt stock pot over high heat. Put in onion and lower to medium high.
  4. Once onion is softened, add bowl 3, cover and reduce heat to medium. Over the next 10 minutes stir occasionally.
  5. When spinach has reduced and peppers are a little tender add bowl 2 mix until heated through.
  6. Place pasta on serving platter. Top with vegetables. Remove the skin from the salmon and cut into serving sizes. I use 4 ounces per person. Add a floret for parsley on each salmon filet.

Nutrition Per Serving, 1 biscuit

  • Calories 546
  • Fat 14 g
  • Sugar 6 g
  • Carbohydrates 64 g
  • Protein 36 g
  • Fibre 6.3 g

It can be quite intensive doing all three at once. If you choose to do something ahead of time the best one is pasta. If you choose to do so, once the pasta is cooked, spray some cooking spray throughout so the pasta does not stick together. Just reheat before putting on platter. This has a very nice presentation. It’s relatively quick to make if the chopping is all done ahead of time, thus giving you time with your guests. Change the pasta, you can add kale, more lemon, less lemon, you can add some cayenne if you want some heat. Have fun and make it your own.

Cod with Butternut Squash and Zucchini

The Sunshine Inn Blog1 Comment

This is a quick easy dinner. Cod is a great fish that is low fat with lots of protein.

As Chef Michael Smith would say, make it your own. If you don’t like Cajun spices use a spice you prefer. Make it with a different vegetable as a variation. Have fun.

Ingredients

  • 16 oz of cod filets
  • 2 cups of cubed peeled butternut squash
  • 2 cups of cubed Zucchini
  • 1 cup of halved grape tomatoes
  • 2 tablespoons of lime juice
  • 1 tablespoon of Cajun spices
  • Salt and pepper to taste
  • 2 tablespoons of chopped cilantro

 

Directions

  • Preheat oven at 400
  • Spray casserole with Pam spray
  • Spread evenly tomatoes, butternut squash, and Zucchini
  • Cover with cod cut in 4 pieces
  • Evenly spread lime juice over cod
  • Season cod with Cajun spices and salt and pepper
  • Spread the cilantro over cod
  • Place in oven for 25 minutes

 

Nutritional facts per Serving (serves 4)

  • Calories 117
  • Fat 0.9g
  • Carbs 10.4g
  • Fiber 2.0g
  • Protein 17.3g
  • Sugar 3.2g
  • WW Smart Points 2