Lemon Pepper Crusted Cod

Serving Size: 4 servings

Ingredients

Mixed peppercorns, coarsely crushed
60 ml (4 tbsp)
All-purpose flour
30 ml (2 tbsp)
Salt
1.25 ml (1/4 tsp)
Skinless cod fillets
4 – 170 g (6-ounce)
Garlic clove, crushed
1
Dijon mustard
15 ml (1 tbsp)
Juice and zest of 1 large lemon
1
Olive oil
45 ml (3 tbsp)
Fresh cilantro, chopped
30 ml (2 tbsp)
salt and pepper

Instructions

  • Mix peppercorns, flour and salt. Coat cod fillets in flour and peppercorn mix, pressing on both sides. Set aside.
  • In a small bowl, make a sauce by whisking together garlic, mustard, lemon juice and zest, oil, and cilantro. Taste for salt and pepper. Set aside.
  • Spray a large nonstick frying pan with nonfat cooking spray. Add fish and sauté over medium high heat for about 3 minutes per side, until golden. Remove fish to platter and keep warm.
  • Pour sauce into the pan and cook for 2 minutes until it is reduced a little. Pour sauce over the fish.

Serving suggestions: Serve with roast potatoes and a green vegetable, or with a green salad.

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