5 from 2 votes
Broiled Cod with Lemon Sauce
This quick and easy broiled cod is cooked under high heat until tender and served with a healthy lemon and caper yogurt sauce.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
2
people
Calories:
268 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 8 ounces cod 2 fillets
- 2 tablespoons olive oil or avocado oil, divided
- salt pinch
- black pepper pinch
- 1 lemon divided
- ½ cup yogurt plain, Greek
- 1 tablespoon Dijon mustard regular or whole-grain
- 1 tablespoon capers
Instructions
- Move an oven rack to about 4" away from the broiler. Preheat broiler to high.Brush cod fillets with half the oil, and then sprinkle with salt and pepper. Add remaining oil to an oven-safe pan or casserole dish. Slide the pan into the oven.
- Cook cod for 8 minutes per 1" thickness, or until the fish is opaque and the edges are beginning to flake apart. (Thinner fillets of cod will cook faster than 8 minutes, so make sure to watch the cod closely.)Do not flip the fish halfway through cooking.
- While the cod cooks, cut the lemon in half. Juice one half of the lemon, and cut the other half into wedges or slices.Add the yogurt, mustard, capers, and lemon juice to a small bowl and whisk to blend. The sauce flavor and thickness will vary depending on the yogurt and mustard used. Taste the sauce. Add more mustard if desired, or more yogurt if the sauce seems too spicy. If the sauce is too thick, add a little juice from the caper jar.When the cod is done cooking, remove it from the oven and move the fish to plates. Serve immediately with sauce and the lemon wedges or slices.
Cup of Yum
Nutrition Information
Calories
268kcal
(13%)
Carbohydrates
7g
(2%)
Protein
26g
(52%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Cholesterol
51mg
(17%)
Sodium
275mg
(11%)
Potassium
613mg
(13%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
45IU
(1%)
Vitamin C
30mg
(33%)
Calcium
87mg
(9%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2 people
Amount Per Serving
Calories 268
% Daily Value*
| Calories | 268kcal | 13% |
| Carbohydrates | 7g | 2% |
| Protein | 26g | 52% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 51mg | 17% |
| Sodium | 275mg | 11% |
| Potassium | 613mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 45IU | 1% |
| Vitamin C | 30mg | 33% |
| Calcium | 87mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.