Lemon Baked Cod Fish Dinner

By Jessica Swartz May 19, 2023 19 mins read 74 Views

Baked Cod

2 Servings

Ingredients

Cut 12 oz Cod into two equal pieces
Fresh parsley leaves, 2 tablespoons
Olive oil 1 tablespoon

Lemon Sauce
Fresh lemon juice, 3 tablespoons
Extra virgin olive oil, 2 tablespoons
1 tablespoon of melted butter
2 minced garlic cloves

Fish Coating
3 Tablespoons of all-purpose flour
Half a teaspoon of ground coriander
Sweet Spanish Paprika, 1/2 teaspoon
14 teaspoon cumin ground
Half a teaspoon of salt
Black pepper 1/4 teaspoon tea

Directions

Pre-heat oven to 400 degrees F.

For the sauce
In a shallow bowl, combine the butter, lemon juice and olive oil. Set aside. Add the garlic later.

Mix the spices, salt and pepper in a shallow bowl. Place next to lemon sauce.

Heat 1 tablespoon of olive oil on low heat in a medium ovenproof skillet.

The fish should be dried by patting it dry. Dip the fish into the lemon sauce, then in the flour mixture. Remove excess flour by sifting it. Save the lemon sauce to use later.

Then, add the cod to the pan, increase the heat, and sear it on both sides to give it color but not to fully cook. (About 2 minutes per side).

Remove the skillet and turn off the heat.

Add the garlic minced to the lemon sauce. Mix well. Pour the sauce over all of the fish fillets.

Bake in a preheated over until the fish flakes easily with a knife (8 minutes). Remove the fish from the oven, and sprinkle with chopped parsley. Serve immediately.

Fresh Spaghetti with Artichokes & Zucchini

Four servings

Ingredients

1 medium zucchini, diced
Extra virgin olive oil, 1/4 cup
1 clove garlic, minced
1/2 cup grape tomatoes, halved
Half a cup of jarred marinated heart artichokes, drained.
12 oz fresh spaghetti pasta
Salt
Fresh parsley chopped to 1 tablespoon
1/2 cup Parmigiano Reggiano cheese, freshly grated
Black pepper, coarsely crushed: 1/2 teaspoon

Directions

Salt the zucchini. Drain the zucchini in a colander.

Follow the instructions on the package to cook pasta. Drain. Add pasta to the skillet

Heat the olive oil in a pasta pot.

Add the zucchini and cook until tender (about 2 minutes).

Add the artichokes, tomatoes and cook for 2 minutes.

Add the garlic and saute 1 minute more. Mix gently the pasta with the cooked pasta.

Toss in the Parmigiano and parsley. Serve.

By: Jovina Coughlin
Title: Lemon Baked Cod Fish Dinner
Sourced From: jovinacooksitalian.com/2023/05/19/lemon-baked-cod-fish-dinner/
Published Date: Fri, 19 May 2023 14:47:27 +0000

Frequently Asked Questions

Is the Mediterranean Diet expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many of the staple foods can be found at local supermarkets or farmers' markets. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. Plan your meals and budget accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.

Is it possible to lose weight by following the Mediterranean diet

Yes, it is possible to lose weight while following the Mediterranean Diet. The Mediterranean diet emphasizes whole foods such fruits, vegetables, legumes, olive oil, and other quality fats. These can help you reduce calories while still providing essential nutrients for your health. This eating plan can help you lose weight by incorporating physical activity. When paired with the right mindset and attitude, eating less processed food, less red meat, and less added sugars can help to maintain a healthy weight.

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet consists primarily of plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. Tofu and soy yogurt are excellent options for additional nutrition and protein.

Can I drink alcohol while on the Mediterranean diet

Yes, you can enjoy moderate alcohol consumption as part of the Mediterranean Diet. You should limit your drinking to just one glass per day for men and 1 glass for women. Dry wines, beer, and spirits with natural ingredients like brandy, vodka or whiskey are all acceptable drinks. Because of their high sugar content, avoid heavy spirits like cocktails. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

What foods are not allowed on a Mediterranean diet?

Certain food groups are excluded from the Mediterranean diet, such as processed foods and added sugars. To maintain the health benefits of this diet, certain foods should not be consumed. Consuming these items occasionally can still be part of a healthy diet, but consistently eating them can counteract the potential health benefits of following a Mediterranean eating plan.

On a Mediterranean diet, whole-grain breads and starches like white bread, sugary grains, and other highly processed baked goods are prohibited. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.

It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Because nitrates are associated with cell damage responses in the cells, processed lunchmeat products can increase cancer risk. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition professionals, fish should not exceed three times per weekly.

Is milk okay for the Mediterranean diet

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. It is also nutritious, and milk should be consumed in moderation. It can also create dishes such as smoothies or oatmeal if preferred. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

How To

How to Plan a Week of Delicious and Nutritious Mediterranean Meals?

It is possible to improve your quality of life and overall health by adopting the Mediterranean diet. This nutritious eating plan emphasizes healthy oils, whole grains and legumes, as well fresh fruits and veggies. You can reap many benefits from eating this way, including improved blood lipids, glucose control and reduced risk for certain types of cancer.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

A week of delicious, nutritious meals that adhere to the Mediterranean diet guidelines can be planned by starting with specific components. These include proteins like fatty fish, chicken, eggs, and healthy fats such as olive oil nuts or avocadoes, vegetables in prepared vegetable salads dips spreads, soups, and starches such potatoes, legumes, ancient grains, and so on. ; fruits for desserts snacks smoothies, etc. ; seasonings herbs tasty sauces plus optional dairy yogurt cheese kefir, etc. Mixing different combinations throughout the week can help you maintain a healthy Mediterranean lifestyle. Combine the meal with regular activity to get even more benefits for your health and body composition.