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Diabetes Forecast

The Healthy Living Magazine

Tarragon-Mustard Cod

Per Serving

Tarragon-Mustard Cod

Makes: 4 servings
Serving Size: 4 oz fish
Calories 160
Fat 8 g
Saturated Fat 1.8 g
Trans Fat 0 g
Carbohydrate 1 g
Fiber 0 g
Sugars 0 g
Cholesterol 50 mg
Sodium 365 mg
Potassium 240 mg
Protein 21 g
Phosphorus 135 mg
Choices: Lean Protein 3, Fat 0.5
  • Makes: 4 servings
  • Serving Size: 4 oz fish
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes

Ingredients

2 Tbsp. coarse Dijon mustard
1 Tbsp. finely chopped fresh tarragon
1/2 Tbsp. unsalted butter, softened
1 1/2 Tbsp. olive oil, divided
1 Tbsp. water
1 Tbsp. fresh lemon juice
1 garlic clove, finely minced
1 lb. cod or halibut, cut into 4 portions
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Lemon wedges

Directions

  1. Preheat the oven to 450 F.
  2. In a small bowl, mix together the mustard, tarragon, butter, 1 Tbsp of the olive oil, water, lemon juice, and garlic; set aside.
  3. Sprinkle the cod with the salt and pepper. In a shallow ovenproof skillet, heat the remaining ½ Tbsp of olive oil over medium-high heat. Add the cod and sear on one side for 4 minutes. Turn the cod over and sear for 2 minutes on the other side.
  4. Pour the mustard sauce over the cod and place the skillet in the oven; roast for 2 to 3 minutes. Serve the cod with the lemon wedges.
 
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