Baked Cod with Mushrooms, Onions, Yogurt and Parmesan
4 6 oz cod loins
1 tbsp avocado or grapeseed oil
1 tbsp olive oil or butter
4 oz mushrooms, sliced
¼ cup chopped onions
½ tsp salt
⅛ tsp pepper
½ cup yogurt
3 tbsp grated parmesan
1
Wash hands
2
Preheat oven to 400 degrees
3
Salt fist and refrigerate. After 30 minutes, remove and pat dry.
4
Heat fry pan over high heat and add avocado oil. When heated, lay the fist in the pan to sear for about two minutes. After searing without moving, remove fish from pan and place on baking pan lined with parchment paper.
5
Next, warm a second fry pan to medium high and add olive oil or butter. Place sliced mushrooms in pan, stirring frequently. Let moisture release from mushrooms. Once mushrooms look golden, add onions. Cook until onions are translucent.
6
In a small bowl, mix yogurt and cheese
7
Spoon mushroom and onion mixture evenly over fish. Spread yogurt-choose mixture over mushroom mixture.
8
Bake at 400 degrees for 11-15 minutes until fish flakes easily, is opaque and is at least 145 degrees
9
Remove desired portion to plate
Serving Ideas
10
Lemon peel grated, fresh parsley minced or serve with brightly colored vegetables
Ingredients
4 6 oz cod loins
1 tbsp avocado or grapeseed oil
1 tbsp olive oil or butter
4 oz mushrooms, sliced
¼ cup chopped onions
½ tsp salt
⅛ tsp pepper
½ cup yogurt
3 tbsp grated parmesan
Directions
1
Wash hands
2
Preheat oven to 400 degrees
3
Salt fist and refrigerate. After 30 minutes, remove and pat dry.
4
Heat fry pan over high heat and add avocado oil. When heated, lay the fist in the pan to sear for about two minutes. After searing without moving, remove fish from pan and place on baking pan lined with parchment paper.
5
Next, warm a second fry pan to medium high and add olive oil or butter. Place sliced mushrooms in pan, stirring frequently. Let moisture release from mushrooms. Once mushrooms look golden, add onions. Cook until onions are translucent.
6
In a small bowl, mix yogurt and cheese
7
Spoon mushroom and onion mixture evenly over fish. Spread yogurt-choose mixture over mushroom mixture.
8
Bake at 400 degrees for 11-15 minutes until fish flakes easily, is opaque and is at least 145 degrees
9
Remove desired portion to plate
Serving Ideas
10
Lemon peel grated, fresh parsley minced or serve with brightly colored vegetables
