white fish recipes – Meghan E White

This recipe is a great way to add nutrition packed fish to your diet without being boring. The potatoes are perfectly crisp and brown, almost like a chip. The cod is tender, and flavorful with lemon and rosemary. It’s a winning combination.

A variety of herbs will work for this fish. I used the herbs I had on hand from my garden, rosemary and garlic chives. Tarragon or thyme would be tasty. Use what you’ve got, or what you prefer for herbs. Like any recipe, tweak it to your liking.

I love simple dishes that cook in one pan. This meal delivers with wonderful texture and flavor all while giving much needed Omega-3 into your diet. You’ll get a tasty, appetizing dinner, that’s easy to make and satisfying to eat. Enjoy this lovely fish supper!

Happy Eating!

Many are the afflictions of the righteous, but the LORD delivers him from them all. Psalm 34:19

Roasted Lemon Rosemary Cod and Potatoes

Yield: 4 servings

Ingredients

4 cod fillets (6 to 8oz. each)

1 to 1 1/2 lbs. russett potatoes, skin-on, thinly sliced into 1/4 inch rounds

7 tablespoons total salted butter, (3 T. melted butter for potatoes, 4 T. cubed for fish)

2 garlic cloves minced

4 sprigs of rosemary

1 T. fresh chopped rosemary

1 tsp. fresh chopped garlic chives

salt and fresh ground black pepper

1 lemon thinly sliced

Instructions

Preheat oven to 425°. Line a rimmed baking sheet with parchment.
Slice potatoes into thin rounds and place in a large mixing bowl. Add 3 tablespoons of melted butter and toss to coat evenly. Add 1/2 teaspoon of salt, 1/4 teaspoon of pepper, garlic, chopped rosemary, and chopped garlic chives. Mix it all together.
Spread potatoes into four piles, fanning out each potato wedge so they overlap slightly. Bake for 30 minutes.
While potatoes are cooking, pat cod fillets dry with a paper towel. Use plenty of salt and fresh ground black pepper on the cod.
Place a cod fillet on each cooked potato pile. Add 1 T. cubed butter on each fillet. Then place a sprig of rosemary, and two slices of lemon.
Bake the cod and potato piles for an additional 15 minutes.
Use a spatula to transfer each cod/potato pile to plates.
Remove rosemary before eating, and squeeze the lemon slices over the cooked cod.
Enjoy!

Fish is a great lean protein. It’s high in omega-3 fatty acid which reduces inflammation, and helps protect your heart. Fish is also high in vitamin D which aids in calcium absorption that is necessary for bone health. Fish can boost your immune system, promote healthy brain function, and help your body produce new red blood cells. There are so many scientific studies showing the many benefits of regularly consuming fish.

You might appreciate the obvious health benefits of fish but you don’t enjoy eating it. This simple delicious recipe for white fish just might change your mind. I used wild caught flounder but you can use whatever white fish you like. Cod, tilapia or grouper would work well for this dish.

This recipe comes together easily and cooks fast. It would make a great weeknight supper. Add some rice and vegetables, and you’ve got a nutritious dinner. Fish lovers will be pleased with this delightful dish, and new fish converts will be made, at least I hope. Make this moist, flaky, flavorful fish dish and add some variety to your cooking.

Happy Eating!

Then He said to them, “Follow Me, and I will make you fishers of men.” Matthew 4:19

Parmesan and Panko Crusted Flounder

Ingredients

16 oz. wild caught flounder (5 fillets)

3 tablespoons salted butter (room temp)

2 crushed garlic cloves

1 teaspoon salt

½ teaspoon of fresh ground black pepper

½ cup panko bread crumbs

½ cup grated parmesan cheese (powdered or fresh)

zest of 1 lemon

juice of 1 lemon

2 teaspoons of fresh chopped parsley

Directions

Preheat oven to 425°
Line a baking sheet with parchment. If you use aluminum foil, spray with cooking spray.
In a small bowl add panko, parmesan, and lemon zest. Stir to combine.
In another small bowl mix softened butter and crushed garlic.
Pat each fillet dry with a paper towel.
Spread about a teaspoon of the garlic butter mixture evenly on top of each fillet. Sprinkle salt and pepper over all the fish.
Place each buttered fillet in the panko/parmesan bowl one at a time, and press the bread crumb mixture evenly onto the top of each piece of fish. Then place the fillets on the baking sheet.
Lightly spray the tops of the fish with cooking spray. This will help brown the panko.
Bake for 20 minutes.
Drizzle with lemon juice and fresh parsley before serving.

Go to Mustard Seed Sentinel for this recipe and all of my recipes at Meghan’s Corner.

https://www.mustardseedsentinel.com/post/meghan-s-corner-parmesan-and-panko-crusted-flounder