Oregano-Lemon Cod with Cucumber-Yogurt Salad
Cod fish is an excellent source of vitamin B12, which is important for healthy skin, hair and nails.
Best Health magazine, Summer 2014; Image by Jodi Pudge
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 1/3 cup non-fat plain yogurt
- 1/4 cup lightly packed chopped fresh mint leaves (Tip: You can use basil instead, if desired)
- 2 tsp extra virgin olive oil
- 11/2 tsp rice or white wine vinegar
- 1 green onion thinly sliced
- 4 fresh or frozen cod fillets (each 1 in. thick; total about 625 g/ 11/4 lb.)
- 21/2 cups English cucumber seeded and diced in 3/4 in. cubes
- 1/2 sweet red pepper chopped
- Sauce for Fish
- 2 tsp extra virgin olive oil
- 2 tsp fresh oregano (or ½ tsp/ 2 mL dried) chopped
- 1 tsp lemon zest finely grated
- ½ tsp ground cumin
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- In a small bowl, combine sauce ingredients, plus a pinch each of salt and pepper. Brush all over fish. Place fish on a greased grill over medium-high heat; close lid and grill, turning once, until fish flakes in centre, 8 to 10 minutes.
- Meanwhile, in a large bowl, whisk 2 tsp (10 mL) olive oil with yogurt and vinegar, plus a pinch each of salt and pepper. Fold in cucumber, red pepper, green onion and mint, and stir until coated.
- Serve fish with salad and, if desired, some kalamata olives and grilled whole-grain sourdough bread.
Recipe Notes
Serves four. Per serving: 181 calories, 27 g protein, 6 g fat (1 g saturated fat), 5 g carbohydrates, 1 g fibre, 54 mg cholÂesterol, 118 mg sodium
