Blue-eye cod with herb butter

    20 minutes

    White fish are low in cholesterol and kilojoules, but high in valuable minerals, including potassium and phosphorus, and have useful quantities of niacin.

    9 people made this

    Serves: 4 

    • 1½ tablespoons unsalted butter, softened
    • 2 teaspoons reduced-fat cream cheese
    • 3 teaspoons snipped fresh dill
    • 1 teaspoon snipped fresh chives
    • 1 teaspoon drained horseradish
    • 1/2 teaspoon grated lemon zest
    • 2 tablespoons lemon juice
    • 4 blue-eye cod or thick bream fillets (200g each)
    • 4 sprigs fresh dill
    • 100g mixed salad leaves

    Preparation:15min  ›  Cook:5min  ›  Ready in:20min 

    1. Preheat the griller. Beat together the butter and cream cheese in a medium bowl until well combined. Stir in the dill, chives, horseradish, lemon zest and lemon juice.
    2. Grill the fish 15 cm from the heat for 2 minutes each side or until the fish is just cooked through. Serve topped with the herb butter and garnished with the dill sprigs. Arrange the salad leaves alongside.

    Did you know?

    *A health study begun in 1957 included a survey of the dietary habits of its 2107 male subjects. A follow-up 30 years later revealed that the men who ate the most fish had the lowest risk of heart disease – nearly 40 per cent lower than those who ate no fish at all.
    *A compound called DHA – one of the omega-3 fatty acids found in fish – is vital to brain development in childhood, especially before the age of two. Researchers suspect that a deficit of DHA in adulthood may be a factor in depression.

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