EASY Orange Glazed Cod

8 45 248
Ingredients Minutes Calories
Prep Cook Servings
20 min 25 min 4
EASY Orange Glazed Cod
Health Rating

Ingredients


4 fillet (6oz) Atlantic Cod
2 tbsp Extra virgin olive oil (for pan)
4 pinch Sea salt (for each side of each fillet)
1 juice from 1 orange Blood orange (more or less, depending on size of orange)
1 whole orange(s) Orange peel (zest) (from blood orange - coarsely chopped)
2 tbsp Honey, raw
2 tbsp Red wine vinegar
2 sprig Thyme, fresh (chopped)

Instructions


1. Preheat the oven to 250 degrees F.

2. Let fish stand at room temperature, about 10 minutes.

3. Pat the fish dry with paper towels and sprinkle both sides with salt.

4. Oil large pan and bring to a high heat.

5. Add the fish to the pan. Cook 2 to 3 minutes, shake the pan gently and the fish should unstick. If the pan was hot enough, it will release. If not, using a fish spatula, GENTLY scrape it from the bottom of the pan. Turnover, cook the fish for 1 more minute.

6. Transfer fish to a foil lined sheet pan.

7. Put in oven and bake 10 to 12 minutes, until cooked through.

8. Drain pan, and add the orange juice, zest, chopped oranges, honey, vinegar, thyme, and a pinch of salt.

9. Bring to a boil then reduce it to a simmer until, liquid is reduced by half.

10. Spoon the sauce over the fish and ENJOY!

Notes:

Fish
is a great source of protein and Omega 3 fatty acids!


Nutrition Facts

Per Portion

Calories 248
Calories from fat 72
Calories from saturated fat 10.6
Total Fat 8.1 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.2 g
Cholesterol 73 mg
Sodium 249 mg
Potassium 766 mg
Total Carbohydrate 13.3 g
Dietary Fiber 1.5 g
Sugars 10.2 g
Protein 31 g

Dietary servings

Per Portion


Fruit 0.3
Meat 1.9

Energy sources


Pygal21%434.64289199801414126.3398452223317529%447.66910644460893250.8655039625365449%292.26411371404134193.4262282194267821%29%49%CarbohydratesFatProtein
Main