- Calories: 270
- Protein: 22g
- Total Fat: 15g
- Saturated Fat: 2g
- Cholesterol: 50mg
- Total Carbohydrate: 12g
- Dietary Fiber: 2g
- Sodium: 210mg
I love cod because it’s mild, flaky, and an outstanding source of lean protein. The caramelized onions in this dish add a rich sweetness and smoky flavor that propel this fish entrée from everyday to gourmet.
- Prep time
- Total Time
- 1.5 large onions, thinly sliced
- 1/4 teaspoon salt plus more to taste, divided
- 1/2 teaspoon ground black pepper, plus more to taste, divided
- 1/4 cup extra-virgin olive oil
- 1/4 cup apple cider vinegar
- 1/4 cup finely chopped shallots
- 1 tablespoon capers
- 1/2 tablespoon horseradish
- 1/4 cup chopped parsley
- 1/2 tablespoon lemon zest
- 2 tablespoons lemon juice
- 1 pound cod (or other white fish)
Begin by caramelizing the onions in a large skillet. Heat the skillet for 1 minute, and spray liberally with olive oil spray. Add the sliced onions. Cook covered on medium-high heat until soft and lightly browned, for a total of 20-25 minutes. Be sure to stir every 5 minutes and add 1-2 tablespoons of water each time if onions are sticking to the bottom of the pan.
While onions are cooking, mix the olive oil, vinegar, shallots, capers, horseradish, parsley, lemon zest, and lemon juice together to create a marinade, and refrigerate. The longer the marinade sits, the more time the flavors have to incorporate, so if you can make this the day before, even better!
Cut cod into 2 to 3 ounce pieces, and season with salt and pepper to taste. Cook in a skillet, liberally sprayed with olive oil spray, for 3 to 4 minutes on each side until cooked through.
Once fish is cooked, place in a deep dish and pour ½ the marinade on top.
When onions are cooked, spread them evenly over the fish. Place the dish in the refrigerator for about 15 minutes to let the flavors incorporate.
Season with black pepper to taste.
Serve fish over salad greens of your choice and drizzle remaining marinade, if desired, on top as a dressing.