Beautiful cod with a lemon caper (butter) sauce.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is lower in saturated fat.

white wine

🥗Healthier: chicken broth

💰Cheaper: apple cider vinegar

Chicken broth adds flavor without alcohol.

capers

🥗Healthier: green olives

💰Cheaper: pickles

Green olives provide a similar briny flavor.

cod fillets

🥗Healthier: haddock

💰Cheaper: pollock

Haddock and pollock are more affordable white fish options.

Pat cod fillets dry and season with salt, letting them sit for 5-10 minutes to pull out moisture.

Rinse 1 cup of rice until the water runs fairly clear, about a minute.

Cook the rinsed rice in 1 and 3/4 cup chicken stock, adding 1 teaspoon of butter, and cover for 15 minutes.

Prepare zucchini by trimming the ends and cutting into bite-sized pieces.

Juice 2 lemons into a small container, removing seeds if necessary.

Heat oil in a pan and season the cod with salt, adding a little flour to the presentation side.

Pan-fry the cod for about 5 minutes until browned, then flip and cook for another minute before transferring to an oven at 375°F for 10 minutes.

In another pan, heat oil and sauté the zucchini until browned, seasoning with salt and pepper.

For the lemon caper sauce, add more oil to the pan, then add capers and simmer for 1-2 minutes before adding lemon juice and reducing.

Add 3-4 tablespoons of butter to the sauce, mixing until emulsified, and add some to the rice along with the zucchini.

Plate the cod with the zucchini and pour the lemon caper sauce over the fish.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens