If you’ve been looking for ways to add fish to your diet, this wild cod piccata can’t be beat. When you want something healthy and tasty for dinner but are tired after a long day (you know those days! 😉 ), this nutritious meal comes together in just fifteen minutes and is packed with flavor.
Piccata is a light and lemony sauce with a sprinkling of lovely green capers. Though usually served over chicken or veal, I think it’s time to update that tradition as it’s absolutely amazing over fish too. Cod is a meaty white fish that beautifully absorbs the flavors of the piccata sauce. Best of all it’s one of the less expensive fishes that you can buy, especially among those that you can find wild caught.
I generally recommend buying wild caught fish because of the many problems associated with farmed fish. If you can’t find fresh wild caught cod, a frozen wild cod is fine too.
For this recipe, I used frozen wild caught Alaskan Pacific Cod from Copper River Seafoods. It’s vacuum sealed in 2-3 portions totaling 12 ounces. If you can’t find it at your supermarket, you can buy it from their online store.
I like to keep several packages of cod in my freezer. When I know that my upcoming day will be a busy one, I just take the cod out of the freezer to thaw overnight in the fridge. The next day I’m all set, knowing that my evening meal will only take 15 minutes. How easy is that?
To cook the fish, we’ll be dredging it in flour first (use your favorite paleo or gluten free flour!), and then cooking it in a little oil and butter until golden. I recommend using extra virgin olive oil (EVVO) to cook your fish. Just keep it under the smoke point by cooking it on a medium heat. You’re not deep frying here. You just want it to be a little crispy on the outside and still juicy on the inside. My kids loved the fact that the fish was breaded. It reminded them of fish and chips.
Transfer the fish to a plate and keep warm while you make your piccata sauce. This will only take minutes. Fresh squeezed lemons, chicken broth, and a quarter cup of capers make for a classic tangy piccata sauce.
Even if you’re not usually a fish fan, this dish might make you change your mind. It’s quick and easy to prepare and the delicious sauce makes sure it doesn’t have an overly fishy taste. I love how delightfully fresh and delectable the cod is when paired with this sauce. It’s a healthy and fun meal in minutes. Enjoy!
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- 12 ounces Wild Cod
- ½ teaspoon salt
- ⅓ cup Bob’s Red Mill GF All Purpose Baking Flour
- 4 tablespoons butter, divided
- 3 tablespoons extra-virgin olive oil
- ⅓ cup fresh lemon juice (from about 2 lemons)
- ½ cup gluten free chicken broth, homemade or store bought
- ¼ cup drained capers, rinsed
- 2 tablespoons fresh parsley, chopped
- Rinse the fish in cold water and pat dry.
- Stir salt and flour together in a shallow dish. Dredge fish in flour mixture and shake off excess.
- Melt 2 tablespoons of the butter with the 3 tablespoons of olive oil in a skillet. When butter and oil start to sizzle, add fish and cook for 3 minutes on each side. Remove and transfer to a plate.
- Add the lemon juice, broth and capers to the same pan. Bring to boil, scraping up brown bits from the pan for extra flavor. Add remaining 2 tablespoons of butter to sauce and whisk vigorously. Simmer for 4 minutes.
- Pour sauce over fish and garnish with parsley.
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