Cornmeal Spice-Crusted Rockfish is an EASY pan-seared Weight Watchers entree (2 SP). Delicious, simple, gluten free, and ready to eat in under 20 minutes!

Over the past couple of years, my husband and I have been trying to eat more seafood. One of the types of fish we have really enjoyed is rockfish, also known as Pacific Snapper.

Rockfish is typically found in the waters off the West Coast (CA, OR, WA and British Columbia), and it has a mild flavor and flaky texture. I’ve enjoyed using it in a couple of my recipes previously (see links below).

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How I Found This Recipe

As you may or may not know, I have been collecting cookbooks for over 40 years now. I LOVE to randomly look through cookbooks, seeking out interesting recipes to try! THIS is one of those recipes! Guess what? It’s from a Weight Watchers cookbook! Even if you are not watching your calories, you will love the flavors in this completely easy, low calorie seafood dish!

I found the recipe for cornmeal spice-crusted rockfish in a Weight Watchers Freestyle Cookbook I got last year. It is only 2 smart points per serving, if following a WW Freestyle plan! The original recipe uses tilapia, but I wanted to try it with the rockfish fillets I had in the freezer, so I did! We loved it!

How To Make Cornmeal Spice-Crusted Rockfish

The first step is to mix together the spice mixture for the rockfish. Place cornmeal and the seasonings onto a large sheet of wax paper, and mix together.

The spices which are added to the cornmeal are smoked sweet paprika, black pepper, Old Bay seasoning, brown sugar, and dried thyme. Once the ingredients are combined, spread the spice mixture out on the wax paper or work surface.

Gently pat dry the fish using paper towels. FYI: There will be varying sizes of rockfish fillets, and because it was only my husband and I eating, I used three very small pieces of fish.

The recipe as written serves 4, and there will be enough spice mix to coat 4 decent sized pieces of fish.

Dredge each piece of fish in the spice mixture, to coat all sides well. Use your fingers to press the seasonings onto the fish until it adheres to the surface. Set the coated piece of fish aside onto a plate, and continue with next piece, until all fish has been covered with spice/cornmeal mix.

Cook The Cornmeal Spice-Crusted Rockfish

Heat the canola oil in a large skillet, on medium-high heat. Once oil is very hot, add the cornmeal spice-crusted rockfish. Lightly spray the top surface of the fish with non-stick spray.

Cook the fish about 4 minutes, until the underside is deeply browned. Carefully turn each piece of cornmeal spice-crusted rockfish over to the other side, and continue cooking for approximately 4 more minutes. The cornmeal spice coating will crisp up as the fish cooks, and make a wonderfully seasoned outside “crust” on the fillets. This is a GOOD thing!

Once the fish is cooked, transfer each piece to a dinner plate, and serve with your choice of side dishes! That’s it… now you’re ready to eat this delicious cornmeal spice-crusted rockfish! YAY! See how EASY it was to make this dish?

Serve The Cornmeal Spice-Crusted Rockfish

I served our cornmeal spice-crusted rockfish with a side of steamed rice (for my hubby), petite green peas, and my easy to make Southwestern Black Bean Salad (minus the avocadoes).

The fish is garnished with lemon wedges, which we squeezed over the fish before eating. That little extra zing of flavor made this dish even more delicious!

We REALLY enjoyed this seafood dish, and I truly hope it has interested you enough to give it a try! This seafood dish is easy to make, is incredibly low calorie, cooks in no time at all, and tastes wonderful! Hope you’ll try it! Have a great day.

Looking For More Recipes Using ROCKFISH?

You can find all of my seafood recipes in the Recipe Index, located at the top of the page. A couple delicious recipes that use rockfish include:

• Pan-Seared Rockfish with Fresh Herbs
• Grilled Fish Tacos with Baja Sauce
• Skillet Grilled Rockfish
• Panko Crusted Rockfish

Interested In More Recipes?

Thank you for visiting this website. I appreciate you using some of your valuable time to do so.  If you’re interested, I publish a newsletter 2 times per month (1^st and 15^th) with all the latest recipes, and other fun info. I would be honored to have you join our growing list of subscribers, so you never miss a great recipe!
There is a Newsletter subscription box on the top right side (or bottom) of each blog post, depending on the device you use, where you can easily submit your e-mail address (only) to be included in my mailing list.

You Can Also Find Me On Social Media:
Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
Instagram: jbatthegratefulgirlcooks

Original Recipe source: “The Essential WW Freestyle Cookbook”, published by Weight Watchers International, Inc., copyright 2018, page 84

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Cornmeal Spice-Crusted Rockfish

Prep Time

10 mins

Cook Time

8 mins

Total Time

18 mins

 

Cornmeal Spice-Crusted Rockfish is an EASY pan-seared Weight Watchers entree. Delicious, simple, gluten free, and ready to eat in under 20 minutes!

Category: Entree-Seafood

Cuisine: American

Keyword: cornmeal spice-crusted rockfish

Servings: 4

Calories Per Serving: 167 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 2 Tablespoons cornmeal
• 2 teaspoons smoked sweet paprika
• 1 teaspoon black pepper
• 1 teaspoon Old Bay seasoning
• 1 teaspoon dried thyme
• 1 teaspoon packed brown sugar
• 4 rockfish fillets (approx. 4-5 ounces each)
• 4 teaspoons canola oil
• Lemon wedges (for garnish)

US Customary - Metric

Instructions

1. Place cornmeal and the seasonings onto a large sheet of wax paper, and mix together. Once combined, spread the spice mixture out on the wax paper or work surface.

2. Gently pat dry the fish using paper towels. Dredge each piece of fish in the spice mixture, to coat all sides well. Use your fingers to press the seasonings onto the fish until it adheres to the surface. Set the coated piece of fish aside onto a plate, and continue with next piece, until all fish has been covered with spice/cornmeal mix.

3. Heat canola oil in a large skillet, using medium-high heat. Once oil is very hot, add the cornmeal spice-crusted rockfish. Lightly spray the top surface of the fish with non-stick spray. Cook the fish about 4 minutes, until the underside is deeply browned. Carefully turn each piece of fish over to the other side, and continue cooking for approximately 4 more minutes. Once the fish is done transfer each piece to a dinner plate, garnish each piece with lemon wedges, and serve with your choice of side dishes! Enjoy!

Recipe Notes

WW Freestyle = 2 Smart Points per serving!

Nutrition Facts

Cornmeal Spice-Crusted Rockfish

Amount Per Serving (1 fillet)

Calories 167 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Cholesterol 57mg19%

Sodium 85mg4%

Potassium 477mg14%

Carbohydrates 6g2%

Fiber 1g4%

Sugar 1g1%

Protein 22g44%

Vitamin A 525IU11%

Calcium 26mg3%

Iron 1.2mg7%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Lemon Piccata Cod is a simple, delicious dish that features pan-seared cod, cooked in butter, and topped with a lemon, wine and caper sauce to serve.

Several months ago I had some cod fillets in the freezer that I wanted to use for dinner. I started pondering HOW I wanted to cook them. Isn’t that always the case? Here’s some fish… now how should I cook it?

I ended up deciding to cook them and use the sauce I make for my yummy chicken piccata. It would just have to work for cod! This plan sounded good to me. How can you go wrong with cooking fresh fish and serving it with a butter, wine, broth, capers and lemon juice sauce? It seemed like lemon piccata cod was just begging to be made. So… I made it! And it WAS good! Who knew?

Lemon piccata cod is very simple to make, as well, and the whole dish can be ready in about 20 minutes! The cod fillets are pan-seared (in browned butter) until done, then a simple but delicious pan sauce is made and spooned over the fish, when served. Here’s how to make this dish:

Scroll Down For A Printable Recipe Card At The Bottom Of The Page

Prepare The Cod Fillets

Place about 2-3 Tablespoons of flour onto a dinner sized plate.  Add salt and pepper, then mix these ingredients together, and spread it out on the plate.

Rinse the cod fillets, and then pat them dry with paper towels. Place each cod fillet into the flour mixture one at a time, and “dredge” the fish in the flour to completely cover BOTH sides.

Cook The Cod Fillets

Heat 2 Tablespoons butter (on medium heat) in a large non-stick skillet. When butter has melted and skillet is really hot, add the pieces of fish. Cook the fish for about 4 minutes. When the bottom of the fish is nice and golden brown, carefully turn the fish to the other side.

Continue cooking the fish for another 3-4 minutes until golden brown and crispy on the outside. TIP: The butter will brown as you cook the fish. Spoon the browned butter over the top of the fish as they cook (after turning to second side). Do this often, because it helps to add even more flavor!

Once the fish is done, remove from the skillet and keep warm while you make the lemon piccata pan sauce. Do NOT clean the skillet. Leave all that browned butter in there!

Make The Pan Sauce For The Lemon Piccata Cod

To the browned butter in the skillet, add the white wine and minced garlic. Cook on medium high heat until the garlic has slightly browned and some of the wine has cooked away. This will take 2-3 minutes (approximately).

Add chicken broth, lemon juice and the capers to the skillet. Cook until very hot (2-3 minutes), and then add 1 Tablespoons of butter to the skillet, to finish the sauce. Cook, stirring often until butter has melted and is incorporated into the sauce. Once done, you are ready to serve the lemon piccata cod!

Serve The Lemon Piccata Cod

To serve this dish, place each of the lemon piccata cod fillets onto dinner plates. Spoon some of the lemon piccata sauce over the surface of the fish. Feel free to use as much or as little sauce as you wish. You will probably have a tiny bit extra left over.

The lemon piccata sauce adds so much flavor to the very mild tasting cod, so I recommend a good couple spoonfuls! Garnish each piece of fish with a couple thin lemon slices, and serve!

I truly hope you will consider trying this very simple, but tasty lemon piccata cod, and trust you will enjoy it! Have a wonderful day!

Looking For More Recipes That Use COD?

You can find all of my seafood recipes in the Recipe Index, located at the top of the page. A few favorites that use COD include:

• Roast Cod with Garlic Bacon Butter
• Spicy Fish Sandwich with Chili Mayo
• Chili, Lime & Cumin Cod
• Beer-Battered Fish and Chips

Interested In More Recipes?

Thank you for visiting this website. I appreciate you using some of your valuable time to do so.  If you’re interested, I publish a newsletter 2 times per month (1^st and 15^th) with all the latest recipes, and other fun info. I would be honored to have you join our growing list of subscribers, so you never miss a great recipe!

There is a Newsletter subscription box on the top right side (or bottom) of each blog post, depending on the device you use, where you can easily submit your e-mail address (only) to be included in my mailing list.

You Can Also Find Me On Social Media:
Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
Instagram: jbatthegratefulgirlcooks

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Lemon Piccata Cod

Prep Time

5 mins

Cook Time

15 mins

Total Time

20 mins

 

Lemon Piccata Cod is a simple, delicious dish that features pan-seared cod, cooked in butter, and topped with a lemon, wine and caper sauce to serve.

Category: Entree-Seafood

Cuisine: American

Keyword: lemon piccata cod

Servings: 2

Calories Per Serving: 335 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 8 ounces cod fillets (2 fillets-4 ounces per fillet)
• 3 Tablespoons all purpose flour
• salt/pepper, to season fish
• 2 Tablespoons butter

For Sauce

• 1/3 cup dry white wine
• 1½ teaspoons minced garlic
• 3/4 cup chicken broth
• 3 Tablespoons lemon juice (fresh)
• 3 Tablespoons capers , drained
• 1 Tablespoon butter
• fresh lemon slices , for garnish (optional)

US Customary - Metric

Instructions

1. Place about 2-3 Tablespoons of flour onto a dinner sized plate.  Add salt and pepper, then mix these ingredients together, and spread it out on the plate.

2. Rinse the cod fillets, and then pat them dry with paper towels. Place each cod fillet into the flour mixture one at a time, and "dredge" the fish in the flour to completely cover BOTH sides.

3. Heat 2 Tablespoons butter (on medium heat) in a large non-stick skillet. When butter has melted and skillet is really hot, add the pieces of fish. Cook the fish for about 4 minutes. When the bottom of the fish is nice and golden brown, carefully turn the fish to the other side. Continue cooking for another 3-4 minutes until golden brown and crispy on the outside. TIP: The butter will brown as you cook the fish. Spoon the browned butter over the top of the fish as they cook (after turning to second side). Do this often, because it helps to add even more flavor! Once the fish is done, remove from the skillet and keep warm while you make the pan sauce. Do NOT clean the skillet. Leave all that browned butter in there!

4. To the browned butter in the skillet, add the white wine and minced garlic. Cook on medium high heat until the garlic has slightly browned and some of the wine has cooked away. This will take 2-3 minutes (approximately). Add chicken broth, lemon juice and the capers to the skillet. Cook until very hot (2-3 minutes), and then add 1 Tablespoons of butter to the skillet, to finish the sauce. Cook, stirring often until butter has melted and is incorporated into the sauce. Once done, you are ready to serve the dish! To serve, place the fish onto dinner plates. Spoon the lemon piccata sauce over the surface of the fish. Feel free to use as much or as little sauce as you wish. Enjoy!
   
   

Nutrition Facts

Lemon Piccata Cod

Amount Per Serving (1 fillet with sauce)

Calories 335 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 11g69%

Cholesterol 94mg31%

Sodium 869mg38%

Potassium 590mg17%

Carbohydrates 13g4%

Fiber 1g4%

Sugar 1g1%

Protein 23g46%

Vitamin A 570IU11%

Vitamin C 17.7mg21%

Calcium 30mg3%

Iron 1.4mg8%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Broiled Salmon with Pineapple Salsa features spice rubbed salmon fillets, glazed with honey and brown sugar, topped with a simple fruit salsa.

It was a cold, rainy day recently… the kind you do NOT want to go outside in. I had laid out some salmon to fix for our dinner, and wanted to try a new recipe I had come upon in my cookbook collection. The recipe is from the editors at American’s Test Kitchen, so I knew it would be good.

We LOVE salmon, so I am always on the lookout for new ways to cook this healthy, delicious fish! This “tropical-sounding” salmon recipe with pineapple salsa was a perfect meal for this COLD rainy day, to help us dream of warm summer days! This is a perfect “Dinner For Two!”

Normally I pan-sear, bake or grill our salmon when we eat it. This “new to us” recipe called for BROILING the salmon. Hmmm… that sounded interesting, so into the kitchen I went, and this Broiled Salmon with Pineapple Salsa is the result. Oh my goodness… this broiled salmon dish is so quick and easy to make… and tastes so good! The cleanup was a breeze, too! We enjoyed this dish so much I want to share the recipe with you today. Here’s how to make it:

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Make Pineapple Salsa For The Broiled Salmon

The pineapple salsa for the broiled salmon couldn’t be any easier to make! Mix the pineapple pieces, sliced green onion, minced jalapeño, lime juice and cilantro together, in a medium bowl. Fresh pineapple is recommended, but you can CERTAINLY use canned just as easily!

Lightly season the salsa with a little salt and pepper (to taste), then set aside until the broiled salmon is ready to serve. That’s it – your pineapple salsa is done! See how EASY that was?

Make The Spice Rub For The Broiled Salmon

The next thing to make is the spice rub which will season the salmon fillets before cooking. Combine brown sugar, ground coriander, ground ginger, granulated garlic, salt and pepper in a small bowl. Stir until blended, then set the spice mix aside.

Prepare The Salmon Fillets

Prepare the salmon fillets for cooking by first placing them onto a layer of paper towels, and blotting them dry with additional paper towels.

Place the dried salmon fillets onto a baking sheet that has been covered with foil, and lightly sprayed with non-stick baking spray. Trust me… do this step! The foil will help the glazed broiled salmon not stick to the pan, and will make your cleanup much easier!

Stir the honey and water together until blended in a small cup. Using a pastry brush, “paint” this glaze over the top of each of the salmon fillets.

Sprinkle the salmon fillets with the spice mixture, evenly dividing it between the two pieces. Use your fingers to lightly press the spices onto the salmon, so it adheres to the fish better.

The last thing you need to do right before cooking the salmon is lightly spray the top of each fillet with non-stick vegetable oil spray.

The honey glaze and the brown sugar in the spice rub will caramelize slightly while cooking, to form a type of “crust” on top. That extra bit of vegetable oil spray will also help to ensure a nice, slightly crispy “crust” on the broiled salmon!

Cook The Salmon Fillets

Place an oven rack about 6 inches from the broiler element. Preheat the broiler, then place the baking sheet with the salmon onto the rack.

Broil the salmon (keeping an eye on it), until it is nice and browned. This should take about 6-8 minutes, and the internal temperature (if tested) should be 125° F. Remove the broiled salmon from the oven, once done.

Serve The Broiled Salmon

To serve, transfer the broiled salmon to individual dinner plates. Top each salmon fillet with a generous portion of the pineapple salsa, dividing it equally between the two pieces of fish.

We had some white steamed rice, and a simple mixed green salad  with a balsamic dressing on the side for this meal. The bland white rice paired very well with the rich salmon and vibrant pineapple salsa!

Sure hope you will give this broiled salmon recipe a try! It is light in calories, but big in flavor, and is really EASY to make! I really think you will enjoy this dish. Have a wonderful day!

Looking For More SALMON Recipes?

You can find all of my recipes in the Recipe Index, located at the top of the page.  I have many recipes using salmon, including:

• Sweet Ginger Teriyaki Salmon
• Orange and Rosemary Glazed Salmon
• Pan Seared Creole Salmon
• Salmon In a Lemon-Butter Herb Sauce

Interested In More Recipes?

Thank you for visiting this website. I appreciate you using some of your valuable time to do so.  If you’re interested, I publish a newsletter 2 times per month (1^st and 15^th) with all the latest recipes, and other fun info. I would be honored to have you join our growing list of subscribers, so you never miss a great recipe!
There is a Newsletter subscription box on the top right side (or bottom) of each blog post, depending on the device you use, where you can easily submit your e-mail address (only) to be included in my mailing list.

You Can Also Find Me On Social Media:

Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
Instagram: jbatthegratefulgirlcooks

Original Recipe Source: My beloved cookbook titled “The Complete Cooking For Two Cookbook”, by America’s Test Kitchen, published in 2014 by the Editors at America’s Test Kitchen, pages 182-183.

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Broiled Salmon with Pineapple Salsa

Prep Time

15 mins

Cook Time

8 mins

Total Time

23 mins

 

Broiled Salmon with Pineapple Salsa features spice rubbed salmon fillets, glazed with honey and brown sugar, topped with a simple fruit salsa.

Category: Main Course

Cuisine: American

Keyword: broiled salmon

Servings: 2

Calories Per Serving: 304 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

For Salsa:

• 3/4 cup pineapple pieces (1/2") , can substitute canned pineapple
• 1 scallion (green onion) , thinly sliced
• 1/2 medium jalapeño pepper , stemmed, seeded, minced
• 2 teaspoon fresh lime juice
• 1 teaspoon fresh cilantro leaves , minced
• Salt and Pepper , to taste

For Salmon:

• vegetable oil spray
• 2 6 oz. salmon fillets (skinless) ,
• 2 teaspoons honey
• 1/2 teaspoon brown sugar
• 1/4 teaspoon water
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground ginger
• 1/4 teaspoon granulated garlic
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt

US Customary - Metric

Instructions

1. Make salsa: Mix pineapple, green onion, jalapeño, lime juice and cilantro together, in a medium bowl. Season with salt/pepper (to taste), then set aside. 

2. Make spice rub: Place brown sugar, ground coriander, ground ginger, granulated garlic, salt & pepper in a small bowl. Stir until blended, then set aside.

3. Prepare salmon: Place fillets onto a layer of paper towels, and blot dry with additional paper towels. Place salmon onto a baking sheet that has been covered with foil, and lightly sprayed with non-stick baking spray. Stir honey and water together until blended in a small cup. Brush this glaze over the top of each fillet. Sprinkle salmon with the spice mixture, dividing it between the two pieces. Lightly press spices onto salmon. Lightly spray each fillet with non-stick spray.

4. Cook Salmon: Place an oven rack about 6 inches from the broiler element. Preheat broiler, then place the baking sheet with salmon onto the rack. Broil salmon (keep an eye on it), until nice and browned. This should take about 6-8 minutes, and the internal temperature (if tested) should be 125° F. Remove  salmon from oven, once done.

5. To Serve: Transfer salmon to plates. Top each piece with a generous portion of the pineapple salsa, dividing it equally between the two fillets. Enjoy!

Recipe Notes

Variation Idea: Substitute 1/2 cup of diced fresh mango for the pineapple in the recipe.

Nutrition Facts

Broiled Salmon with Pineapple Salsa

Amount Per Serving (1 serving (with salsa))

Calories 304 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 1g6%

Cholesterol 93mg31%

Sodium 222mg10%

Potassium 900mg26%

Carbohydrates 16g5%

Fiber 1g4%

Sugar 13g14%

Protein 34g68%

Vitamin A 200IU4%

Vitamin C 36.4mg44%

Calcium 28mg3%

Iron 1.5mg8%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Dover Sole Fillets with Mango Avocado Salsa is an easy, quick (under 25 minutes) and low-calorie meal, with seasoned pan-seared fish topped with a light, fresh salsa!

Recently I was on the phone with my sister Julie, who lives in Florida. She told me about about a spice mixture for fish she had seen (and used) in a recipe for tilapia with papaya salsa. She read me the 4 easy ingredients for the spices from her cookbook, and I jotted them down.

We chatted a bit about fruit salsas using papaya or mango to top the fish, and it started me brainstorming once our call ended. I decided to create a recipe pulling this information together, but with a couple tweaks!

My slight twist was to use Dover sole (instead of tilapia) for the fish, and mango (instead of papaya) as the primary fruit for the salsa.

I’ve made FRUIT salsa several times over the years, so I used that as my inspiration. This recipe for Dover sole fillets with mango avocado salsa is the result! YUM!!!

The recipe itself is incredibly EASY to prepare. Dover sole fillets are lightly seasoned, pan-seared in a skillet, and then served with an absolutely delicious mango avocado salsa on top! This dish is quick to fix, low in calories, and huge in flavor! Here’s how easy it is to make!

Scroll Down For A Printable Recipe Card At The Bottom Of The Page

Prepare The Mango Avocado Salsa For the Dover Sole Fillets

To make the salsa, you will first need to place all the salsa ingredients except the mango and avocado in a medium sized bowl. These ingredients are mango (cut into cubes), avocado (cut into cubes), cilantro, red onion, bell pepper, lime juice, and jalapeño.

How To Cut A Mango Into Cubes For The Salsa

Mangoes have a very large pit in the center, so you need to cut from top to bottom on either side of the pit.

Once you have the mango cut, take a paring knife and carefully slice “grid lines” through the fruit, being careful to not cut all the way though the skin.

Once the cubes are cut, turn the mango inside out (the middle photo below), by holding both ends and flipping it with your fingers.

You can then easily cut the mango cubes off the skin, and add it to the salsa ingredients in bowl.

How To Cut An Avocado Into Cubes For The Salsa

Slice the avocado from top to bottom. Remove seed (you can do this by carefully smacking a knife blade into the seed, then turning to twist and remove seed from avocado.

Using a paring knife, carefully cut gridlines both ways in each avocado half, being careful to not cut all the way through to the peel. Slice top to bottom, and side to side.

Once you have the gridlines cut both ways, take a large spoon, and carefully go around the edges of the avocado, and scoop out the cubes. Add them to the mango salsa in the bowl.

Give the mango avocado salsa a stir. The photo below shows what the mango avocado salsa (for the dover sole fillets) looked like once combined.

Prepare The Dover Sole Fillets

Combine the spice mix for the Dover sole fillets in a small bowl.  The spice mix only has four ingredients: Salt, ground coriander, paprika, and a tiny bit of cayenne pepper.

Lay the Dover sole fillets out, and blot them dry with a paper towel.

Sprinkle each of the Dover sole fillets lightly with the spice mix.  Heat the olive oil in a large skillet on medium heat. Once the oil is hot (but not smoking), carefully add the fish..

You can cook the Dover sole fillets in batches, if necessary, because they will cook quickly. After a couple minutes you’ll see the bottom edges of the fish are getting golden and crispy.

Carefully turn the fish over. Continue cooking the other side until done (this will only take a couple minutes).

Ready To Serve And EAT!

When the Dover sole fillets are cooked through, remove from skillet, and transfer to individual serving plates.  Top each serving with a good sized portion of the mango avocado salsa, and serve!

The mildly seasoned Dover sole fillets pair really well with the creamy avocado, the sweet mango, and the other flavorful salsa ingredients!  Every bite of this dish tasted wonderful, and we enjoyed it with some steamed rice on the side!

I really hope you will try this delicious recipe for Dover sole fillets with mango avocado salsa! May you, and those you love, enjoy this “made with love” meal! Have a GREAT day!

Looking For More SEAFOOD Recipes?

You can find ALL of my recipes in the Recipe Index, which is located at the top of the page. I have some wonderful seafood dishes to enjoy, including:

• Beer Battered Fish and Chips
• Orange and Rosemary Glazed Salmon
• Pineapple Coconut Shrimp Kabobs
• Baked Dover Sole Rollatini
• Stuffed Dover Sole For Two

Interested In More Recipes?

Thank you for visiting this website. I appreciate you using some of your valuable time to do so.  If you’re interested, I publish a newsletter 2 times per month (1^st and 15^th) with all the latest recipes, and other fun info. I would be honored to have you join our growing list of subscribers, so you never miss a great recipe!
There is a Newsletter subscription box on the top right side (or bottom) of each blog post, depending on the device you use, where you can easily submit your e-mail address (only) to be included in my mailing list.

You Can Also Find Me On Social Media:

Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
Instagram: jbatthegratefulgirlcooks

Recipe Adapted From: The cookbook titled “Favorite Brand Name Recipes-All New Low Carb”, Volume 7- #27, Published by Publications International, LTD, 2003, page 42

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Dover Sole with Mango Avocado Salsa

Prep Time

15 mins

Cook Time

7 mins

Total Time

22 mins

 

Dover Sole Fillets with Mango Avocado Salsa is an easy, quick (under 25 minutes) meal, with seasoned pan-seared fish topped with light, fresh salsa!

Category: Entree-Seafood

Cuisine: American

Keyword: Dover sole fillets

Servings: 4

Calories Per Serving: 198 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

For Mango Avocado Salsa:

• 1 large mango , peeled, cubed
• 1/3 cup cilantro , chopped
• 1/4 cup red onion , chopped
• 1/4 cup green bell pepper , chopped
• 1/2 medium jalapeno , seeded, finely chopped
• 1/2 large lime (juice of)
• 1 avocado , peeled, cubed

For Fish:

• 1 Tablespoon olive oil , to cook fish in
• 4 (4 oz. each) Dover Sole fillets (skinless)
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• 3/4 teaspoon salt
• 1/8 teaspoon cayenne pepper , or more if you want heat

US Customary - Metric

Instructions

1. Prepare the mango avocado salsa, by gently mixing all ingredients in a medium sized bowl. (see blog post for tips on cubing the mango and avocado). Set aside.

2. Combine the spice mix (paprika, salt, cayenne, coriander) in a small bowl.

3. Blot fillets dry with paper towels. Sprinkle each fillet lightly with the spice mix, and pat down.  Heat olive oil in a large non-stick skillet on medium. Once oil is hot (but not smoking), carefully add the fish. Cook the fish in batches, if necessary, because they will cook quickly. After a couple minutes the bottom edges will be golden in color and crispy. Carefully turn the fish over. Continue cooking the other side until done (this will only take a couple minutes).

4. When the Dover sole fillets are cooked through, remove from skillet, and transfer fish to individual serving plates.  Top each serving with a good sized portion of the mango avocado salsa, and serve! Enjoy!

Nutrition Facts

Dover Sole with Mango Avocado Salsa

Amount Per Serving (1 fillet with salsa)

Calories 198 Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 2g13%

Cholesterol 51mg17%

Sodium 776mg34%

Potassium 467mg13%

Carbohydrates 6g2%

Fiber 3g13%

Sugar 1g1%

Protein 15g30%

Vitamin A 505IU10%

Vitamin C 13.6mg16%

Calcium 30mg3%

Iron 0.6mg3%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Roast Cod with Garlic Bacon Butter is pan-seared, then finished in the oven! The seasoned butter topped fish tastes amazing, and is ready in under 20 minutes!

Recently I found a recipe for roast cod on Pinterest that sounded good, so decided to make the dish for my husband and I. The part of the recipe that intrigued me was the seasoned garlic butter that topped the fish.

The original recipe called for a small amount of proscuitto to help flavor the garlic butter. When I made the roast cod, I didn’t have any proscuitto laying around my kitchen, begging to be used (story of my life).

However, I DID have bacon!  Since everything is better with bacon, I decided to improvise! A strip of bacon was cut into tiny pieces, quickly fried until crisp, then drained. I used the bacon in place of the proscuitto, and BOOM! This was a FANTASTIC substitute!

Scroll Down For A Printable Recipe Cad At The bottom Of The Page

Make The Garlic Bacon Butter For Roast Cod

To make the garlic bacon butter, place the ingredients in a small bowl. The ingredients include softened butter, flat leaf parsley, garlic, shallots, Dijon mustard, crisp, cooked and crumbled bacon, flour, salt and pepper. Stir well, to combine ingredients.

Once the seasoned butter ingredients were combined, I added fresh squeezed lemon juice. Mix the butter once again to incorporate the juice, then set aside.

Prepare The Fish

Lightly season the skinless cod fillets on one side with salt and pepper.   NOTE: The recipe, as written serves 4. However, I only cooked TWO pieces of cod for my husband and I, so my photos reflect that.

Heat canola (or vegetable oil) on medium high heat in a deep, large OVENPROOF skillet. I used a heavy cast iron skillet to cook the fish. Once the oil is very hot (but not smoking), add the fish.  Cook the seasoned cod fillets for 4 minutes without disturbing. After 4 minutes, carefully turn fillets over with a spatula. Cook cod fillets for 1 more minute.

Tip For Cooking The Cod Fillets

TIP: The oils in the skillet may pop quite a bit, so you may find it helpful to use a splatter screen on top of the skillet to reduce any mess.

Continue Cooking The Cod

Flip fillets back over to the original side cooked (it should have the best color). Place a Tablespoon of the garlic bacon butter mixture on top of each piece of fish. Immediately put the ovenproof skillet and fish (uncovered) into a preheated 450°F oven. Roast cod in the oven for about 3 minutes, or until the fish is just cooked through.  Remove pan with roast cod from oven.

Add any leftover garlic bacon butter to the hot skillet. It will melt, and you can spoon the sauce over the roast cod when serving, for extra flavor!

Time To Eat Roast Cod With Garlic Bacon Butter

The roast cod was served with a green salad and some garden peas on the side. Ooh, the garlic bacon butter topping on the roast cod gave so much FLAVOR to the fish!

My husband and I absolutely LOVED our dinner! The pan-seared, roast cod was cooked perfectly, flaked easily, and tasted incredible, thanks to that yummy garlic bacon sauce!

TIP: When serving, if you want to “garnish” the fish a bit more, you can always add a couple slices of lemon to “pretty it up”. It’s not necessary, but would add another pop of color to the dish!

It really was easy to make this roast cod with bacon garlic butter! Hope you will consider making this delicious seafood dish for those you love.

Want More Recipes Using Cod Fillets?

If you enjoy cooking with cod fillets, I’ve got a few others!  I’m confident you will enjoy these recipes, too! They are very good, and are wonderful dishes that use this mild flavored fish.

• Beer Battered Fish & Chips
• Chili, Lime & Cumin Cod
• Parmesan Crust Baked Cod
• Cod with Hoisin Glaze

Interested In More Recipes?

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Recipe Adapted From: Alfred Portale, for Coastal Living, Gotham Bar and Grill, New York City, at https://www.myrecipes.com/recipe/roast-cod-with-garlic-butter

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Roast Cod with Garlic Bacon Butter

Prep Time

10 mins

Cook Time

9 mins

Total Time

19 mins

 

Roast Cod with Garlic Bacon Butter is pan-seared, then finished in the oven! The seasoned butter topped fish tastes amazing, and is ready in under 20 minutes!

Category: Dinner, Seafood

Cuisine: American

Keyword: roast cod

Servings: 4

Calories Per Serving: 358 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

For Garlic Bacon Butter:

• 1/4 cup butter , softened
• 1 large garlic clove , peeled and minced
• 1½ Tablespoons flat leaf parsley
• 2 teaspoons minced shallots
• 1/2 teaspoon Dijon mustard
• 1 slice bacon , cooked till crispy, crumbled
• 1 Tablespoon all purpose flour
• 2 Tablespoons lemon juice , fresh squeezed
• 1/8 teaspoon Salt , to taste
• 1/8 teaspoon Black Pepper , to taste

For Cod

• 4 7 ounce pieces cod fillets , skinless
• 2 Tablespoons vegetable or canola oil
• Lemon wedges (optional garnish)
• Salt & pepper , to lightly season fish

US Customary - Metric

Instructions

Make Garlic Bacon Butter

1. Place the ingredients in a small bowl (softened butter, flat leaf parsley, garlic, shallots, Dijon mustard, crisp, cooked and crumbled bacon, flour, salt and pepper. Stir to combine ingredients well. Once combined, add fresh squeezed lemon juice. Mix butter once again to incorporate juice, then set aside.

Cook Cod Fillets

1. Preheat oven to 450°F. Lightly season skinless cod fillets with salt and pepper.

2. Heat canola (or vegetable oil) on medium high heat in a deep, large OVENPROOF skillet. Once oil is very hot (but not smoking), add the fish.  Cook the cod fillets for 4 minutes without disturbing. After 4 minutes, carefully turn fillets over with a spatula. Cook cod fillets for 1 more minute. TIP: The oils in the skillet may pop quite a bit, so you may find it helpful to use a splatter screen on top of the skillet to reduce any mess.

3. Turn fillets back over to the original side cooked. Place a Tablespoon of garlic bacon butter mixture on top of each piece. Immediately put ovenproof skillet with fish (uncovered) into a preheated 450°F oven. Roast cod in oven for 3 minutes, or until the fish is just cooked through.  Remove skillet from oven. Add any leftover garlic bacon butter to the hot skillet. It will melt, and you can spoon the sauce over the roast cod when serving, for extra flavor! Enjoy!

Recipe Notes

NOTES: If you wish to use proscuitto instead of bacon, use 1½ Tablespoons minced proscuitto (no need to cook).

Nutrition Facts

Roast Cod with Garlic Bacon Butter

Amount Per Serving (1 g)

Calories 358 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 13g81%

Cholesterol 119mg40%

Sodium 325mg14%

Potassium 830mg24%

Carbohydrates 2g1%

Protein 36g72%

Vitamin A 560IU11%

Vitamin C 6.8mg8%

Calcium 35mg4%

Iron 0.9mg5%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!