Yields4 ServingsPrep Time20 minsCook Time30 minsTotal Time50 mins
20oz4 cod fillets (about 5 ounces each)
⅓cupwhole wheat flour
3tbspunsalted butter, divided
3garlic cloves, minced
½cupwhite cooking wine
¼cupdrained and rinsed capers
2tbsp fresh lemon juice
For Serving
1tbspchopped fresh parsley
1
Cod: In wide, shallow dish, whisk flour and ¼ teaspoon pepper; dip cod in flour, shaking off excess.
2
In large skillet, heat 1 tablespoon butter over medium-high heat. Add cod; cook 6 minutes or until internal temperature reaches 145°, turning once. Transfer cod to 8-inch square baking dish; cool slightly. Tightly wrap dish with plastic wrap, then foil; freeze up to 2 months.
3
In same skillet, melt remaining 2 tablespoons butter over medium-high heat. Add garlic; cook and stir 30 seconds. Add wine and heat to a simmer; cook 3 minutes or until reduced by half, scraping browned bits from bottom of skillet with wooden spoon. Add capers, lemon juice and ¼ teaspoon pepper; cook and stir 1 minute. Transfer sauce to airtight container; freeze up to 2 months. Makes about ½ cup.
4
For Serving: Preheat oven to 400°. Remove plastic wrap and foil from dish; bake 25 minutes.
5
Preheat broiler to high. Top cod with piccata sauce; broil 5 minutes or until internal temperature of cod reaches 145°. Serve cod sprinkled with parsley over pasta and sautéed spinach.
Ingredients
20oz4 cod fillets (about 5 ounces each)
⅓cupwhole wheat flour
3tbspunsalted butter, divided
3garlic cloves, minced
½cupwhite cooking wine
¼cupdrained and rinsed capers
2tbsp fresh lemon juice
For Serving
1tbspchopped fresh parsley
Directions
1
Cod: In wide, shallow dish, whisk flour and ¼ teaspoon pepper; dip cod in flour, shaking off excess.
2
In large skillet, heat 1 tablespoon butter over medium-high heat. Add cod; cook 6 minutes or until internal temperature reaches 145°, turning once. Transfer cod to 8-inch square baking dish; cool slightly. Tightly wrap dish with plastic wrap, then foil; freeze up to 2 months.
3
In same skillet, melt remaining 2 tablespoons butter over medium-high heat. Add garlic; cook and stir 30 seconds. Add wine and heat to a simmer; cook 3 minutes or until reduced by half, scraping browned bits from bottom of skillet with wooden spoon. Add capers, lemon juice and ¼ teaspoon pepper; cook and stir 1 minute. Transfer sauce to airtight container; freeze up to 2 months. Makes about ½ cup.
4
For Serving: Preheat oven to 400°. Remove plastic wrap and foil from dish; bake 25 minutes.
5
Preheat broiler to high. Top cod with piccata sauce; broil 5 minutes or until internal temperature of cod reaches 145°. Serve cod sprinkled with parsley over pasta and sautéed spinach.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.