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5.0 from 3 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
5 mins
Total Time
15 mins
Servings: 2 people
Calories: 268 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 8 ounces cod (2 fillets)
  • 2 tablespoons oil (olive or avocado), divided
  • pinch salt + pepper
  • 1 lemon, divided
  • ½ cup plain greek yogurt
  • 1 tablespoon Dijon mustard (regular or whole-grain)
  • 1 tablespoon capers

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.

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 (18%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 45IU (1%) Vitamin C 30mg (33%) Calcium 87mg (9%) Iron 1mg (6%)

Nutrition Facts

Serving: 2people

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.