Avocados contain healthy fat and add a creamy richness to this lemon-herb sauce, which would taste just as good with grilled shrimp, chicken or even pork.
4 (5-oz.) cod fillets (1 1/2 inches thick)
1 teaspoon olive oil, divided
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 large avocado, quartered
1/4 cup nonfat plain yogurt
1 anchovy fillet
1 garlic clove
3 tablespoons coarsely chopped fresh basil
1 tablespoon coarsely chopped fresh tarragon
1 tablespoon small capers, drained
1 tablespoon lemon juice
1 cornichon or sour gherkin pickle, chopped*
1. Heat oven to 450°F. Line rimmed baking sheet with foil; place cod on baking sheet. Brush with 1/2 teaspoon of the oil; sprinkle with salt and pepper. Bake 12 to 14 minutes or until fish just begins to flake.
2. Meanwhile, pulse remaining 1/2 teaspoon oil and all remaining ingredients except cornichon in food processor until smooth and creamy. Place in small bowl; stir in cornichon. Serve sauce over fish.
TIP *Cornichons are small tart pickles made from gherkin cucumbers. Any small tart pickle can be used.
4 servings
PER SERVING: 180 calories, 5.5 g total fat (1 g saturated fat), 28.5 g protein, 4 g carbohydrate, 75 mg cholesterol, 470 mg sodium, 1.5 g fiber