Baked-Cod

Canadian Style

Decades after your mother plied you with cod-liver oil, Canadian scientists say it's not just good for you...it could even be a lifesaver.

Eating cod several times a week lowers your risk of developing lymphoma (a cancer of the lymphatic system) by 30 per cent.

Protein-rich cod is high in omega-3 fatty acids, which can help prevent heart disease, depression, dementia and arthritis.

But if the taste of cod-liver oil haunts you still, there are other healthy omega-3-rich fish to grill or bake, such as mackerel, herring and salmon.

To increase your omega intakes try:

Canadian Style Cod

Ingredients;

1 tsp. (5 mL) salt.

1/2 tsp. (2 mL) each dried oregano, cayenne pepper, paprika, black pepper, crushed fennel seeds and thyme.

4 cod fillets (2 lb/1 kg), at least 1 inch (2.5 cm) thick.

2 Tbsp. (25 mL) olive oil.

Preparation;

In small bowl, combine salt, oregano, cayenne pepper, paprika, black pepper, fennel seeds and thyme.

Sprinkle over 1 side of fillets and rub in with fingers.

In large ovenproof skillet, heat oil over medium-high heat; cook fillets, spice side down, until browned, about 2 minutes.

With large spatula, turn fillets.

Be gentle.

Bake in 400°F (200°C) oven until fish flakes easily when tested, about 5 minutes.

Nutritional information;

Per serving: about 249 cal, 41 g pro, 8 g total fat (1 g sat. fat), 1 g carb, trace fibre, 97 mg chol, 712 mg sodium. % RDI: 3% calcium, 9% iron, 5% vit A, 3% vit C, 9% folate.

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