Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

ROAST COD WITH LEMONS

1 lemon, cut across in ?-inch slices

1 tablespoon lemon juice

1 tablespoon minced shallots

1 tablespoon parsley, chopped

¼ teaspoon dried oregano

¼ teaspoon plus ½ teaspoon salt, divided

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2 tablespoons extra-virgin olive oil

? teaspoon black pepper

1½ pounds cod filet, cut in 4 even pieces

1. Preheat the oven to 425 degrees. Coat a large shallow baking sheet pan with cooking spray.

2. Place the lemon slices around the perimeter of the baking sheet and roast in the oven 7 minutes. Remove from oven.

3. While the lemon roasts, make the dressing: Combine the lemon juice, shallots, parsley, oregano and ¼ teaspoon of the salt in a bowl; whisk in the olive oil.

4. Place the fish on the baking sheet, season with the remaining ½ teaspoon salt and pepper, and spoon the dressing evenly over the fish. Roast until the fish easily flakes with a fork, about 8 to 10 minutes. Remove from the oven and serve with the lemon slices. Makes 4 servings.

Nutritional analysis for each serving: 193 calories, 27 g protein, 2 g carbohydrates, 1 g fiber, 8 g fat, 1 g saturated fat, 529 mg sodium

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LAMB CHOPS WITH ORANGE GREMOLATA

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¼ cup parsley, chopped

1 tablespoon chopped fresh mint

1 tablespoon orange juice

1 teaspoon grated orange zest

¾ teaspoon salt, divided

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¼ teaspoon ground coriander

¼ teaspoon ground cumin

? teaspoon cinnamon

¼ teaspoon black pepper

1 tablespoon olive oil

8 loin lamb chops, about 2 pounds

1. For the gremolata: Combine the parsley, mint, orange juice, orange zest and ¼ teaspoon of the salt in a bowl and set aside.

2. Combine the remaining ½ teaspoon salt, coriander, cumin, cinnamon and black pepper in a small bowl and sprinkle over both sides of the lamb chops.

3. Heat the oil in a large nonstick skillet over medium high; add the lamb and cook 3 minutes per side or to desired degree of doneness. Serve topped with the orange gremolata. Makes 4 servings.

Nutritional analysis for each serving: 221 calories, 26 g protein, 1 g carbohydrates, 0 g fiber, 12 g fat, 4 saturated fat, 510 mg sodium

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GREEK CHICKEN WITH OLIVES

2 cups grape tomatoes, halved

½ cup pitted large green olives, halved

¼ teaspoon dried oregano

2 tablespoons olive oil, divided

2 tablespoons flour

¼ teaspoon dried dill

¼ teaspoon dried thyme

½ teaspoon salt

¼ teaspoon black pepper

4 6-ounce boneless chicken breast cutlets, pounded to even thickness

2 tablespoons lemon juice

¼ cup lower sodium chicken broth

1. Preheat the oven to 400 degrees. Coat a 9-by-11-inch baking dish with cooking spray.

2. Combine the tomatoes, olives, oregano and 1 tablespoon of olive oil in a bowl and place in the prepared baking dish.

3. Combine the flour, dill, thyme, salt and pepper on a plate; dredge the chicken on both sides in the mixture.

4. Heat the remaining 1 tablespoon of oil in a large nonstick skillet over medium high; add the chicken and cook until browned on the underside, about 3 to 4 minutes. Turn and cook until again well-browned on the underside, another 3 to 4 minutes. Place on top of the tomato-olive mixture in the baking dish.

5. Add the lemon juice and broth to the skillet, increase to high heat, and cook, stirring, until the mixture is reduced by half, about 3 minutes. Drizzle over the chicken.

6. Bake until an instant-read meat thermometer inserted horizontally into the center of the chicken registers 160 degrees, about 10 to 12 minutes. Makes 4 servings.

Nutritional analysis for each serving: 301 calories, 35 g protein, 7 g carbohydrates, 1 g fiber, 14 g fat, 2 g saturated fat, 644 mg sodium

Tip: Write the date on your dried herb and spice jars when you bring them home and discard the contents after about six months: They don't go bad but they lose flavor.