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Steamed Cod

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Submitted by goldi

Lettuce-wrapped steamed cod with lemon juice and black pepper, ready in 20 minutes. A clean, low-calorie fish recipe with no oil and no fuss.

YIELD

2 servings

PREP

10 min

COOK

10 min

READY

25 min

Steaming is the gentlest way to cook white fish, and cod responds to it beautifully. The flesh stays milky and flaky instead of drying out the way it does under a broiler. Wrapping the seasoned fillets in softened lettuce leaves before steaming is the move that makes this recipe smarter than most. The leaves act as a porous parchment, holding lemon juice and seasoning right against the fish while letting steam pass through. They also catch any flavorful liquid the cod releases, so nothing washes off into the steaming water below. A quick squeeze of fresh lemon and a turn of the pepper mill is all the seasoning the fish needs, though bay leaves or dried oregano tucked inside the lettuce wrap nudge it toward something more Mediterranean. Ten minutes over simmering water and dinner is on the plate, no oil, no flour, no mess.

Kitchen Tips

  • Pat the cod dry before seasoning so the salt and lemon stick rather than slide off.
  • Soften lettuce leaves by dipping them in boiling water for 10 seconds, then plunging into ice water to keep their color and snap.
  • Don’t overlap the lettuce wrap. A single layer steams more evenly than a thick bundle.
  • Cod is done when it flakes easily with a fork and turns from translucent to opaque white. Thicker cuts may need a couple of extra minutes.
  • Save the steaming liquid. Reduce it with a knob of butter for a quick pan sauce.

Variations

  • Swap cod for haddock, halibut, tilapia, or any firm white fish.
  • Tuck thin slices of ginger and a splash of soy sauce inside the wrap for an Asian-style steam.
  • Use chard or napa cabbage leaves in place of lettuce for a sturdier wrap with more flavor.

Ingredients

3 86.7
OUNCES ML/G COD FISH
1
X LEMON JUICE
to taste *
1
X LETTUCE LEAVES
softened in boiling water, to taste *
1
X SALT AND BLACK PEPPER
to taste *

Directions

Cut cod, sprinkle with a little salt and pepper (use bay leaves or oregano for a little more spice).

Squeeze lemon juice over fish, then wrap in lettuce leaf.

Squeeze more lemon juice over the top if desired.

Steam for 10 minutes in 1 cup of water.

Serve with fresh tossed salad or tomato slices.

Makes a nice change for the dieter.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 42g (1.5 oz)
Amount per Serving
Calories 34 7% from fat
 % Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 18mg 6%
Sodium 23mg 1%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars g
Protein 15g
Vitamin A 0% Vitamin C 1%
Calcium 1% Iron 1%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb, Sugar-Free, Very low in sodium, Low Sodium
 

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