Monday, 4 June 2012

Lemon and Garlic Cod

Lemon, garlic and cod go wonderfully together for an incredibly simple but delicious meal. This takes seconds to prepare and the foil parcels ensure you have beautifully moist, perfectly cooked fish. I often use frozen fish fillets - they are cheaper than fresh and just as good, as long as they are from a sustainable source. If you want to make this even quicker, put the fish fillets in a microwaveable dish, cover with cling-film and zap!

Ingredients:
2 cod fillets (I used frozen but you can use fresh or another type of white fish)
2 tsp dried, ground garlic
4 tsp olive oil or melted butter
2 slices lemon
Freshly ground black pepper to taste

Serves 2

Place each fish fillet in on a large piece of foil. Pour half the oil or butter over each fillet and sprinkle with the garlic. Top with a slice of lemon and black pepper.

Fold foil up over each fillet loosely to make 2 parcels.

Pop on baking tray and cook for about 15mins (25 if your fish is frozen) or until fish flakes and is opaque in the centre. 

Arthritis diet notes:
White fish is a food source of lean protein and also contains some omega 3 fatty acids, although not as much as oily fish. Interestingly, some studies suggest that people who eat fish regularly are less likely to suffer from rheumatoid arthritis. We should all aim to eat 2 or 3 servings of fish a week, so this recipe will help you meet that target. Serve it with new potatoes and spinach for a super-healthy meal. You can find out more about fish oils and garlic in these posts:

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