Parmesan Crust Baked Cod features fish fillets, coated with butter and a seasoned flour/cornmeal Parmesan cheese topping to form a crust, then baked until done!

Do you enjoy seafood? If I’m being honest, it would not be my first choice at any restaurant… but I am always on the lookout for new ideas for preparing fish (in this case COD), since it is so good for you, and is low in calories.

I found this recipe for Parmesan crust baked cod online and decided to make it for my husband and myself for dinner recently. The recipe, as written, serves 4 (but I cheated and cut the recipe in half since there were only two of us here to eat it). Parmesan crust baked cod is an extremely easy dish to prepare, which is always a plus, in my opinion!

Cod is a very mild in flavor fish that flakes easily when cooked. I’ve used it in other recipes including Beer Battered Fish and Chips, and Chili, Lime and Cumin Cod.

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How To Make Parmesan Crust Baked Cod

Mix together flour, cornmeal and spices on a shallow dish. I use a dinner plate and just mixed ingredients with my fingers.  Rinse the cod fillets, then pat them dry on a paper towel.

Melt the butter in a medium sized bowl, then dip each piece of fish, one at a time in the butter. Let excess butter drip back into bowl, then place fish into seasoned flour/cornmeal mixture on plate. Turn to cover both sides of the cod with the seasoned flour mixture. Place coated fish into a baking dish. Repeat process with other fillets until all are coated and in the baking dish.

Drizzle fish pieces with the remaining melted butter. Sprinkle with shredded Parmesan cheese to cover top of fish.

Bake The Fish

Bake in a preheated 450° oven for 12-14 minutes. When done, the Parmesan topping will be golden brown in color, and the fish will flake very easily when tested with a fork. I sprinkle it with a few dried parsley flakes right before serving (optional).

Time To Serve the Parmesan Crust Baked Cod

I served the Parmesan crust baked cod with homemade Broccoli au Gratin Rice Pilaf and a simple green salad on the side.

Hope that you will consider trying this recipe for Parmesan crust baked cod. It’s always nice to try new low calorie recipes for fish, and find ones you enjoy. Thanks for stopping by, and I hope you will come back again soon. Have a great day!

Looking For Recipes Using COD?

You can find all of my seafood recipes in the Recipe Index, located at the top of the page. I have quite a few, including several that feature cod, including:

• Cod with Hoisin Glaze
• Parmesan Crust Baked Cod
• Lemon Piccata Cod
• Chili, Lime & Cumin Cod

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

Have a great day!

Recipe Adapted From: http://www.dierbergs.com/Recipes/Recipes/P/Pa/Parmesan/Parmesan-Baked-Cod

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Parmesan Crust Baked Cod

Prep Time

6 mins

Cook Time

14 mins

Total Time

20 mins

 

Parmesan Crust Baked Cod features fish fillets, coated with butter and a seasoned flour/cornmeal Parmesan cheese topping to form a crust, then baked until done!

Category: Dinner

Cuisine: American

Keyword: parmesan crust baked cod

Servings: 4

Calories Per Serving: 171 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 1 pound cod (4 four-ounce fillets)
• 2 Tablespoons butter
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 teaspoons cornmeal
• 2 Tablespoons flour
• 1/2 teaspoon onion powder
• 2 Tablespoons Parmesan cheese (grated)

US Customary - Metric

Instructions

1. Mix together flour, cornmeal and spices on a shallow dish (I used a dinner plate and just mixed ingredients with my fingers).  Rinse the cod fillets, then pat them dry on a paper towel.
2. Melt the butter in a medium sized bowl, then dip each piece of fish, one at a time in the butter. Let excess butter drip back into bowl, then place fish into flour mixture on plate. Turn to cover both sides of the cod with the seasoned flour mixture. Place coated fish into a baking dish. Repeat process with other fillets.
3. Drizzle fish pieces with the remaining melted butter. Sprinkle with shredded Parmesan cheese to cover top of fish.

4. Bake in a preheated 450° oven for 12-14 minutes. When done, the Parmesan topping will be golden brown in color, and the fish will flake very easily when tested with a fork. Sprinkle with dried parsley right before serving, if desired Enjoy!

Nutrition Facts

Parmesan Crust Baked Cod

Amount Per Serving (1 piece)

Calories 171 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 4g25%

Cholesterol 65mg22%

Sodium 296mg13%

Potassium 468mg13%

Carbohydrates 3g1%

Protein 21g42%

Vitamin A 240IU5%

Vitamin C 1.2mg1%

Calcium 48mg5%

Iron 0.6mg3%

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

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

Pan-seared rockfish is cooked in seasoned browned butter, and topped with fresh herbs in this delicious, low calorie seafood dish!

I don’t know about you, but when my husband volunteers to do our grocery shopping, I happily let him take on that task for the week, even if I know some things NOT on my grocery list will find their way into the shopping cart (funny how that always happens)!

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

True Story

Such was the case a few weeks ago! My husband Ken, came home and proudly told me about some great seafood he sampled at the grocery store. He told me he bought some of the fish, and how cool it was that the seafood manager even tucked in fresh herbs to cook with it.

I asked him what KIND of fish he bought and he said ROCKFISH.  Wait- what?  ROCKFISH? I had NEVER EVER heard of it before, and now I have a couple “mystery fish” fillets in my refrigerator that need cooking? So I did what any befuddled person would do in this situation and looked it up online.

What Is Rockfish?

Turns out “rockfish” is also called Pacific Red Snapper, Striped Bass or Rock Cod in North America (there are a LOT of varieties). Most types of this mild-flavored fish are typically found in the Northern Pacific ocean.

A simple 5 ounce serving provides nearly 2/3 of a typical adult’s daily protein requirements, and is very low in calories!

So, I thought about it for a bit, then decided on a simple plan as to how to cook it for our dinner (similar method I use for cooking pan-seared creole salmon). Guess what? It was fantastic!  Low calorie, very light in flavor, and it was a big hit! Who knew?

I tend to take photos of any new recipes I try (or make up as I go), in case it is so good I want to share it! Well, this is one of those kind of recipes, and I’m glad I have the pics to show you!  Here’s how easy it is to make this seafood dish, in under 15 minutes!

How To Make Pan-Seared Rockfish with Fresh Herbs

Start with the fish. Duh. Here are the rockfish fillets, freshly unwrapped.  The seafood manager generously tucked in some fresh dill, rosemary and thyme, and a couple pads of butter for free, too!

First thing you will need to do is lightly season the fish on one side with salt, pepper, and  a tiny bit of garlic powder.

Melt butter and olive oil in a large skillet on medium heat. Add a couple sprigs of rosemary, thyme and dill to the butter as it melts to help infuse a little bit of the fresh herb flavor.

Add the fish, and place the herbs on top of each piece while they cook. It takes about 3-4 minutes to pan-sear the bottom of the fish to a golden brown color. Move the herbs over to the side of skillet, and carefully turn the fish over, and continue cooking.

While the pan-seared rockfish cooks, occasionally spoon some of the melted butter over the pieces of fish. This adds so much flavor to the fish. Don’t skip this step!

After spooning butter over fish, place the herbs back on top. Continue cooking the rockfish 3-4 additional minutes until done, or it flakes easily. Discard the cooked pieces of rosemary, thyme and dill.

Transfer the fish to serving plates (I used two spatulas to make sure the long fillet didn’t break in the middle).

Time To EAT!

Your pan-seared rockfish is now ready to eat! To serve, I garnish each piece of rockfish with a couple lemon slices and a FRESH twig of rosemary and dill. The fresh herbs make it look really nice on the plate. 

We also had some fresh asparagus with the fish, and totally enjoyed our simple, healthy meal!

If you’ve never had rockfish before, I would urge you to check out the seafood counter at your local grocery store and see if they carry it! 

This rockfish dish is quite delicious, hardly takes any time at all to cook, and is so easy to prepare! Have a great day, and please come back again soon.

Looking For More ROCKFISH Recipes?

You can find ALL my recipes in the Recipe Index, located at the top of the page. I have some wonderful recipes for rockfish, including:

• Cornmeal Spice-Crusted Rockfish
• Grilled Fish Tacos With Baja Sauce
• Panko Crusted Rockfish
• Southwestern Fried Rockfish
• Batter-Fried 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

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Pan-seared Rockfish with Fresh Herbs

Prep Time

5 mins

Cook Time

8 mins

Total Time

13 mins

 

Rockfish fillets are pan-seared in seasoned browned butter, and topped with fresh herbs (dill, rosemary and thyme) in this delicious, low calorie seafood dish!

Category: Dinner, Entree

Cuisine: American

Keyword: rockfish

Servings: 2 servings

Calories Per Serving: 265 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 2 rockfish fillets , approx. 5 ounces each
• 1 pinch salt, pepper and garlic powder , to lightly season each fish fillet
• 3 Tablespoons butter
• 1/2 Tablespoon olive oil
• 4 sprigs fresh dill
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme

For Garnish:

• 2 sprigs fresh dill , 1 for each fillet
• 2 sprigs fresh rosemary , 1 for each fillet
• 4 slices lemon , thinly sliced

US Customary - Metric

Instructions

1. Lightly season the fish on one side with salt, pepper, and  a teensy bit of garlic powder.

2. Melt butter and olive oil in a large skillet on medium heat. Add rosemary, thyme and dill to the butter as it melts to help infuse a little fresh herb flavor. Add the fish to skillet, and place the herbs on top of each piece while they cook (takes about 3-4 minutes to pan-sear the bottom of the fish to a golden brown color). Transfer herbs to side of skillet, and carefully turn fish to the other side, and continue cooking. While the fish cooks, spoon some of the melted butter over the pieces of fish. After spooning butter over fish, place the herbs back on top, and continue cooking fish approximately 3-4 additional minutes until done, and fish flakes easily. 

3. Transfer fish to individual serving plates (I used two spatulas so the long fillets wouldn't break in the middle). Garnish each fillet with two lemon slices and a fresh twig of rosemary and dill, if desired (they make the fish look really nice on the plate!). Serve, and enjoy!

Recipe Notes

Can't find rockfish? Substitute red snapper or striped bass fillets.

Nutrition Facts

Pan-seared Rockfish with Fresh Herbs

Amount Per Serving (1 fillet (5 ounces))

Calories 265 Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 8g50%

Cholesterol 100mg33%

Sodium 496mg22%

Potassium 566mg16%

Carbohydrates 1g0%

Protein 26g52%

Vitamin A 475IU10%

Vitamin C 10.6mg13%

Calcium 28mg3%

Iron 0.8mg4%

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

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

Cod With Hoisin Glaze is a delicious, Asian-inspired Weight Watchers recipe that is easy to make, and low in calories (2 Smart Points per serving).

Looking for a new seafood dish that is full of flavor, yet low in calories and is easy to make? Well this recipe for Cod with Hoisin Glaze may be just what you’re looking for!

I found the recipe on the Weight Watchers website, and decided to try it (to use up some frozen cod in my freezer).  The original recipe made 4 servings, but since I was only feeding my hubby and myself, I adapted the recipe to make 2 servings (which is reflected in the printable recipe below).

I’m really glad I tried this cod recipe, because it had lots of great Asian flavors thanks to the hoisin sauce! The fish was also really low in calories, or if you’re a WW member, it only had 2 Smart Points. Here’s how simple it is to make this delicious seafood dish:

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How To Make Cod With Hoisin Glaze

Preheat your oven to 425 degrees F. Rinse the pieces of fish, then pat them dry with paper towels. Set them aside while you make the hoisin glaze.

Make Hoisin Glaze For The Cod

In a medium sized bowl, mix together hoisin sauce, sesame oil, finely grated fresh ginger, and garlic chili paste. Stir these ingredients, until the sauce becomes smooth. NOTE: By the way, if you need hoisin sauce, be sure and try my recipe for Homemade Hoisin Sauce, and make your own!

Add the cod to the bowl of sauce, one piece at a time. Gently turn fish over and coat both sides of the cod with the hoisin glaze, covering all the exposed areas.

Bake The Cod With Hoisin Glaze

Spray a baking pan with some non-stick baking spray. Place the cod pieces in the dish, in a single layer. Bake the fish at 425 degrees between 8-12 minutes, until the cod with hoisin glaze is cooked through. When done, the fish should no longer be translucent looking in the very center.

NOTE: The baking times will vary, based on the thickness of the cod you’re using, so check them at 8 minutes, and keep an eye on it until they’re cooked through.

Once the cod with hoisin glaze is done baking, remove the pan from oven. Transfer the cod onto individual serving plates. Drizzle the fish with additional hoisin glaze, if desired, then garnish with chopped fresh cilantro and sprinkle with sesame seeds. Serve, and enjoy!

See how quick and easy that was?  You can have delicious, healthy cod with hoisin glaze on the table in just about 20 minutes from start to finish!

I really hope you enjoy this simple, yet wonderful tasting Cod with Hoisin Glaze! The recipe is so easy to make, and better yet, it’s very low in calories!  Have a great day!

Looking For More Recipes Using COD?

You can find all of my recipes in the Recipe Index, located at the top of the page. If you are looking for more cod recipes, may I suggest a few recipes:

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

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:  https://www.weightwatchers.com/us/recipe/cod-with-hoisin-glaze/5626a63af79cf9120df3b2c3

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Cod with Hoisin Glaze

Prep Time

5 mins

Cook Time

12 mins

Total Time

17 mins

 

Cod With Hoisin Glaze is a delicious, Asian-inspired Weight Watchers recipe that is easy to make, and low in calories (2 Smart Points per serving).

Category: Entree-Seafood

Cuisine: Asian

Keyword: cod with hoisin glaze

Servings: 2 servings

Calories Per Serving: 171 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 2 ling cod fillets , uncooked, rinsed and patted dry (each approx. 4 ounces)

Sauce:

• 1 Tablespoon hoisin sauce
• 1 teaspoon freshly grated ginger
• 1/2 teaspoon sesame oil
• 1/4 teaspoon garlic chili paste (or hot sauce)

Garnish:

• 1 teaspoon fresh cilantro
• 3/4 teaspoon sesame seeds

US Customary - Metric

Instructions

1. Preheat oven to 425 degrees F. Rinse fish, pat dry with paper towels. Set aside.

2. In a medium sized bowl, mix together hoisin sauce, sesame oil, finely grated fresh ginger, and garlic chili paste. Stir until sauce is smooth. Add cod, one piece at a time to the bowl of sauce. Gently turn fish over and coat both sides with sauce, covering all exposed areas.

3. Spray a baking pan with non-stick spray. Place fish in dish, single layer. Bake at 425 degrees between 8-12 minutes, until fish is cooked through and is no longer translucent looking in the very center. Baking times will vary based on the thickness of the fish you are using, so check it at 8 minutes, then keep an eye on it until finished cooking through.
4. Remove dish from oven. Place fish on serving plates, then garnish with chopped fresh cilantro and sprinkle with sesame seeds. Serve, and enjoy!

Recipe Notes

On Weight Watchers? When prepared as written, one serving has a Smarts Points value of 2 points.

Nutrition Facts

Cod with Hoisin Glaze

Amount Per Serving (1 piece)

Calories 171 Calories from Fat 18

% Daily Value*

Fat 2g3%

Cholesterol 73mg24%

Sodium 221mg10%

Potassium 702mg20%

Carbohydrates 4g1%

Sugar 2g2%

Protein 30g60%

Vitamin A 70IU1%

Vitamin C 1.7mg2%

Calcium 35mg4%

Iron 0.8mg4%

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

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Pan seared salmon tastes fantastic when paired with a creamy cilantro lime sauce, and this delicious seafood dish can be ready in about 10 minutes!
On my never-ending quest to find great salmon recipes, I recently stumbled upon this super simple and wonderfully delicious recipe for Pan-Seared Salmon with Cilantro Lime Sauce. We really enjoyed the flavors, and I appreciated how easy the salmon was to prepare!

The recipe is as simple as pan-searing seasoned salmon fillets, then drizzling the cooked salmon with a creamy cilantro lime sauce… that’s it! (I told you it was EASY!). The entire recipe can be ready and on the table in just about 10 minutes! How’s THAT for convenience?  Here’s how to make this delicious main course:

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

Make The Cilantro Lime Sauce For The Pan Seared Salmon

Take salmon fillets out from refrigeration and let them sit (at room temp.) while you make the cilantro lime sauce. The sauce hardly takes any time at all to prepare.

To make the sauce, place sour cream, chopped green onions, cilantro, garlic, lime juice, sliced garlic, and salt into a food processor or blender. Process the sauce until the cilantro leaves are finely chopped or minced. Set sauce aside while cooking salmon.

Make The Spice Rub For The Salmon Fillets

Place cumin, coriander, cayenne pepper, salt and pepper in a small bowl, and mix well, to combine the spices.

Pat all sides of salmon fillets dry, using a paper towel. Sprinkle spice mixture evenly over both sides of salmon, lightly rubbing spices into the fish as you go. Use all the spice mix.

Cooking The Salmon Fillets

Heat olive oil in a large non-stick skillet on medium-high heat. Once oil is hot, place the salmon fillets gently into the hot skillet (with the top side down).  Cook 4 minutes, without moving the salmon. After 4 minutes, the bottom of the salmon should be crispy and golden brown. Carefully turn salmon to other side, and cook for 2-3 minutes (or until cooked through).

Serving Pan Seared Salmon with Cilantro Lime Sauce

Remove the salmon from skillet and transfer to individual serving plates. Drizzle the cilantro lime sauce over the top of the salmon.

Garnish each piece of salmon with a sprig of cilantro.  Serve and enjoy the wonderful taste of the fish! See how very easy, quick, and effortless it is to make this tasty main dish?

This would be a great way to serve a healthy meal on a busy evening or after a long day at work… in no time at all. Hope you’ll give this recipe a try. I’m confident you will enjoy it! Thanks for stopping by, and I hope you have a great day. Come back soon for more recipes.

Looking for More SALMON Recipes?

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

• Orange and Rosemary Glazed Salmon
• Pan Seared Creole Salmon
• Brown Sugar Crusted 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

Recipe Source: http://www.cookingclassy.com/skillet-seared-salmon-with-creamy-cilantro-lime-sauce/

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Pan Seared Salmon with Cilantro Lime Sauce

Prep Time

5 mins

Cook Time

7 mins

Total Time

12 mins

 

Pan seared salmon tastes fantastic when paired with a creamy cilantro lime sauce, and this delicious seafood dish can be ready in about 10 minutes!

Category: Entree

Cuisine: Southwestern

Keyword: pan seared salmon

Servings: 4 servings

Calories Per Serving: 350 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

For salmon:

• 2 Tablespoons olive oil
• 4 (6 ounce) skinless salmon fillets (1" thick)
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/8-1/4 teaspoon cayenne pepper (to taste)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

For Cilantro Lime Sauce:

• 1/2 cup sour cream
• 2 green onions , roughly chopped
• 1/2 cup packed cilantro (mostly leaves)
• 1½ Tablespoons fresh squeezed lime juice
• 1 clove garlic , peeled/sliced thinly
• 1/4 teaspoon salt

US Customary - Metric

Instructions

1. Take salmon fillets out from refrigeration and let them sit (at room temp.) while you make cilantro lime sauce. To make the sauce, place sour cream, chopped green onions, cilantro, garlic, lime juice, sliced garlic, and salt in a food processor or blender. Process the sauce until the cilantro leaves are finely chopped or minced. Set sauce aside while cooking salmon.
2. Place cumin, coriander, cayenne pepper, salt and pepper in a small bowl, and mix well, to combine spices. Pat all sides of salmon fillets dry, using a paper towel. Sprinkle spice mixture evenly over both sides of salmon, lightly rubbing spices into the fish as you go. Use all the spice mix.
3. Heat 2 Tablespoons olive oil in a large non-stick skillet on medium-high heat. Once oil is hot, place the salmon fillets gently into hot skillet (with top side down). Cook 4 minutes, without moving the salmon. After 4 minutes, the bottom of the salmon should be crispy and golden brown. Carefully turn salmon to other side, and cook for 2-3 minutes (or until cooked through).
4. Remove salmon from skillet and transfer to individual serving plates. Drizzle the cilantro lime sauce over the top of the salmon. Garnish each piece of salmon with a sprig of cilantro. Serve, and enjoy!

Nutrition Facts

Pan Seared Salmon with Cilantro Lime Sauce

Amount Per Serving (1 g)

Calories 350 Calories from Fat 180

% Daily Value*

Fat 20g31%

Saturated Fat 4g25%

Cholesterol 103mg34%

Sodium 534mg23%

Potassium 930mg27%

Carbohydrates 3g1%

Protein 35g70%

Vitamin A 385IU8%

Vitamin C 3.9mg5%

Calcium 70mg7%

Iron 1.8mg10%

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

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Swordfish fillets in lemon garlic sauce are pan-seared, then baked fish fillets. They’re served, glazed with an easy lemon garlic sauce!

Looking for an easy and flavorful way to cook swordfish that doesn’t involve an outdoor BBQ grill?  Here’s a very simple way to make Swordfish In Lemon Garlic Sauce! This seafood dish is really quite simple to prepare, and tastes wonderful with the addition of the yummy butter, wine, garlic and lemon sauce on top! Here’s how to make this simple dish:

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

Pan-Sear Swordfish Fillets

Preheat your oven to 400 degrees.  Heat olive oil in a large, OVEN-PROOF skillet until very hot (but not smoking). Add lightly seasoned swordfish fillets (at room temperature) to the hot oil. Cook the fish for 2-3 minutes, until golden brown on bottom. Turn the swordfish fillets over and cook the other side for 2-3 minutes.

Bake The Pan-Seared Swordfish

Place the ovenproof skillet and swordfish into a preheated oven. Continue to bake the fish for 7-12 minutes (time will vary based on thickness of swordfish). Begin checking on the fish after 6 minutes have passed. Once the fish flakes easily with a fork,  it is ready.  TIP: While the fish is baking, prepare the easy lemon garlic sauce.

Make The Lemon Garlic Sauce

While the swordfish is in oven, make the lemon garlic sauce. Place butter and olive oil in a small skillet. Heat over low heat until the butter is melted. Add the minced garlic and red pepper flakes. Stir and cook this on very low heat for about 1 minute (being careful NOT to burn the garlic).

Add the white wine to the skillet, and using medium heat, bring the liquid to a simmer.  Cook the lemon garlic sauce for 3 minutes, stirring often.  The liquid will reduce a bit in volume, and the alcohol will cook off during this time.

Remove the skillet from the heat.  Add lemon juice and finely grated fresh lemon zest, and stir to combine.  The lemon garlic sauce will smell really good at this point.

Time To Serve The Swordfish In Lemon Garlic Sauce!

Transfer the baked swordfish out of the skillet and onto serving plates. Spoon the lemon garlic sauce over the top of the fish, and serve it, garnished with parsley, (if desired).  Grab a fork and dive into this delicious swordfish in lemon garlic sauce!

I love seafood grilled outdoors on our BBQ, but as is the case often here in Oregon, the rain prevents that many times. It’s nice to have this simple alternative cooking method for enjoying a wonderful piece of swordfish cooked right in the ol’ kitchen!  Have a great day.

Looking For More SEAFOOD Recipes?

You can find all of my seafood recipes in the Recipe Index, located at the top of the page. I have quite a few, including:

• Orange and Rosemary Glazed Salmon
• Fried Shrimp
• Pan-Seared Rockfish with Fresh Herbs
• Pecan-Crusted Halibut with Lemon Wine 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

Recipe Source: www.superseafoodrecipes.com/swordfish-recipe-with-lemon-garlic-sauce.html

↓↓ PRINTABLE RECIPE BELOW ↓↓

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Swordfish In Lemon Garlic Sauce

Prep Time

5 mins

Cook Time

15 mins

Total Time

20 mins

 

Swordfish fillets are pan-seared, then finish cooking in an oven. They're served, glazed with an easy to make, delicious lemon garlic sauce!

Category: Entree

Cuisine: American

Keyword: swordfish

Servings: 2 servings (5 ounces each)

Calories Per Serving: 537 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 10 ounces swordfish steaks (2- 5 ounce pieces at least 1 inch thick)
• 3 Tablespoons olive oil
• Salt and black pepper

For Lemon Garlic Sauce:

• 2 Tablespoons butter
• 2 Tablespoons olive oil
• 8 cloves garlic , minced
• 1/4 teaspoon red pepper flakes
• 1/2 cup dry white wine
• Grated zest from 1 large lemon
• 2 Tablespoons fresh squeezed lemon juice
• 2 Tablespoons chopped parsley (for garnish-optional)

US Customary - Metric

Instructions

1. Preheat oven to 400 degrees. Let swordfish come to room temperature for 30 minutes before cooking. Pat fish really dry with a paper towel, then lightly season with salt and pepper.

2. Heat olive oil in a large, OVEN-PROOF skillet until very hot (but not smoking). Carefully add swordfish fillets to skillet. Cook for 2-3 minutes, until golden brown on bottom. Turn fish over and cook the other side 2-3 minutes, as well. Place skillet (and swordfish) into hot oven. Bake swordfish for between 7 and 12 minutes (time will vary based on thickness of swordfish). Begin checking fish after 6 minutes have passed. Once the fish flakes easily with a fork, it will be ready.

3. While swordfish is baking, make the lemon garlic sauce. Place butter and olive oil in a small skillet. Cook on low heat until butter is melted. Add minced garlic and red pepper flakes. Stir and cook mixture on very low heat for about a minute (being careful NOT to burn the garlic).
4. Add white wine to the skillet, and using medium heat, bring the liquid to a simmer. Cook the sauce for 3 minutes, stirring often. The liquid will reduce a bit in volume as it cooks.
5. Remove sauce from heat. Add lemon juice and finely grated fresh lemon zest. Stir to combine.
6. Transfer cooked swordfish to serving plate. Spoon the lemon garlic sauce over the top of the fish, and garnish with parsley, if desired.

Nutrition Facts

Swordfish In Lemon Garlic Sauce

Amount Per Serving (1 5 ounce piece)

Calories 537 Calories from Fat 342

% Daily Value*

Fat 38g58%

Saturated Fat 11g69%

Cholesterol 123mg41%

Sodium 246mg11%

Potassium 705mg20%

Carbohydrates 7g2%

Sugar 1g1%

Protein 29g58%

Vitamin A 930IU19%

Vitamin C 18.7mg23%

Calcium 40mg4%

Iron 1.2mg7%

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

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Garlic Herb Baked Salmon is a delicious, quick and easy recipe featuring boneless, skinless salmon fillets topped with a seasoned lemon butter sauce.
My husband and I really love salmon! In my never ending quest to find new recipes, I stumbled upon this simple one for garlic herb baked salmon, and it did not disappoint!

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

This Is One EASY Recipe!

The process for making this salmon dish is extremely SIMPLE. A garlic, butter, lemon juice and herb mixture is prepared, and then salmon fillets are topped with it. Salmon goes into the oven where it is baked, and then it is DONE!  How’s THAT for EASY??? It’s quick and it tastes GOOD. From start to finish, it took under 20 minutes, which is perfect for crazy busy days!

How To Make Garlic Herb Baked Salmon

Preheat your oven to 400 degrees F.  Place the melted butter, garlic, parsley, salt, cayenne pepper, lemon juice and black pepper in a small bowl. Give it a good stir to fully combine ingredients. Now the sauce is READY! Hope you didn’t break a sweat doing all that hard work- wink, wink!

Place the salmon fillets onto a parchment paper-lined baking sheet, leaving a bit of space between each fillet. The parchment paper helps cut down on the cleanup once the salmon is done. Use a spoon and divide the garlic herb sauce evenly between salmon fillets, covering the top and sides of the fish.

 Time To Finish The Garlic Herb Baked Salmon

Bake the salmon in a preheated 400 degree oven for 12 minutes. Remove the baking sheet from oven, once done, and transfer fillets to individual plates.

Garnish And Serve The Garlic Herb Baked Salmon

Garnish each piece of salmon with a lemon wedge and serve immediately with your favorite side dish.  I served my garlic herb baked salmon on a bed of cooked sesame ginger slaw,  with green beans (from our garden) and steamed rice.

If you want, you can also drizzle the salmon with any leftover garlic herb mixture that remains on the baking sheet. Just spoon it up, and drizzle it on the fish.

This salmon recipe is really SO EASY!!! It really has a great flavor, as well. As always, I sure hope you will consider making this for yourself, your family or others you love!

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 quite a few salmon recipes, including:

• Orange and Rosemary Glazed Salmon
• Pan Seared Creole Salmon
• Broiled Salmon with Pineapple Salsa
• Cedar Plank Grilled Salmon

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 Source:  http://rasamalaysia.com/garlic-herb-roasted-salmon/

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Garlic Herb Baked Salmon

Prep Time

5 mins

Cook Time

12 mins

Total Time

17 mins

 

Garlic Herb Baked Salmon is a delicious, quick and easy recipe featuring boneless, skinless salmon fillets topped with a seasoned lemon butter sauce.

Category: Entree

Cuisine: American

Keyword: garlic herb baked salmon

Servings: 2 servings

Calories Per Serving: 364 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 2 6 ounce each salmon fillets
• 2 Tablespoons melted butter
• 3 cloves garlic , minced
• 1 Tablespoon fresh Italian parsley , chopped
• 1/8 teaspoon salt
• 1 Pinch cayenne pepper
• 1 teaspoon lemon juice
• 3 dashes ground black pepper
• 4 Lemon wedges (for garnish-optional)

US Customary - Metric

Instructions

1. Before beginning, preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
2. In a small bowl, stir together the melted butter, minced garlic, parsley, salt, cayenne pepper, lemon juice and black pepper until fully combined.

3. Place salmon fillets onto parchment paper lined baking sheet, leaving space in between each fillet. Spoon the garlic and herb sauce evenly over the top and sides of the salmon (to cover).

4. Bake salmon at 400 degrees F. for 12 minutes. Remove from oven. Serve immediately with lemon wedges for garnish, if desired. Enjoy!

Nutrition Facts

Garlic Herb Baked Salmon

Amount Per Serving (1 g)

Calories 364 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 8g50%

Cholesterol 123mg41%

Sodium 323mg14%

Potassium 921mg26%

Carbohydrates 6g2%

Fiber 1g4%

Sugar 1g1%

Protein 34g68%

Vitamin A 585IU12%

Vitamin C 24.1mg29%

Calcium 45mg5%

Iron 1.9mg11%

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

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