Cod Recipes: Cod Fillets Adobo

I love cod recipes.

Adobo is a Spanish marinade that includes paprika, oregano and some kind of acid, usually vinegar.

This recipe combines the flavorings of an adobo sauce or marinade with a fairly firm fish.

The flavor of the adobo sauce words well with this Spanish marinade.

Prep time: 25 minutes Cook time: 7 minutes

Ingredients:
2 tablespoons vegetable oil
2 tablespoons lemon juice
3/4 teaspoon paprika
3/4 teaspoon dried oregano
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper
4 cod fillets

Directions:
Combine the oil, lemon juice, paprika, oregano, cumin, salt and pepper in small bowl. Using a basting brush, spread the mixture on both sides of the fish. Place the fish in a pie plate, then cover and refrigerate for 20 minutes.

Preheat the broiler.

Place the fish on a rack in a broiler proof baking pan. Broil 3 inches from the heat for 5-7 minutes or until the fish just begins to flake when tested with a fork.

Makes 4 servings.

Tips:

• The cod can be replaced with any firm fleshed fish, such as haddock, turbot or whitefish.
• Marinating the fish in the adobo seasonings for 20 minutes or so really adds to the flavor but don't leave it in too long.

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Nutritional Analysis Per Serving

Calories 243; Calories from Fat 75; Total Fat 8.4g; Saturated Fat 1.6g; Cholesterol 94mg; Sodium 280mg; Total Carbohydrates 1.2g; Protein 39.0g; Vitamin A 6%; Vitamin C 9%; Calcium 3%; Iron 6%

(Percentages based on a 2000 calorie per day diet)

Did You Know?...

Cod is one of my favorite fish.

It has beautifully white flesh that is delicate yet hearty.

It takes well to frying, baking or steaming.

Just about anything you want to do with cod will work.

Cod fillets also have a nice light flavor versus stronger fish like salmon, so non fish eaters may be willing to give it a try.

Many people are concerned about the depleting codfish population in the world's oceans, and understandably so.

You can certainly use other fish in this recipe. Any firm fleshed fish like haddock or whitefish would be good.

Sole would probably be too thin a fish for this recipe and fish like salmon would take better to other flavors I think.

The acid in this recipe comes from the addition of lemon juice.

Adobo chicken is something you may have heard of and is a popular version of this style of recipe.

I would serve this dish with a side of rice cooked with Spanish flavors like saffron or onions and tomatoes.

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