According to National Geographic, Atlantic cod has a very similar cousin on the West Coast called Pacific cod, which is nearly an identical stand-in. It has the same flaky yet dense flesh and it cooks with the same distinctive flavor. It also responds well to the wide variety of cooking methods usually written for Atlantic cod. Also try Pacific ling or Alaskan pollack as a substitute.

Ingredients:

4 cod fillets (6 ounces each)

3 tablespoons plain nonfat greek yogurt

1 tablespoon Dijon mustard

1 teaspoon prepared white horseradish

1 teaspoon fresh dill or 1/2 teaspoon dried dill

2 tablespoons breadcrumbs

1 teaspoon extra virgin olive oil

Non-stick cooking spray

Preheat oven to 350 degrees Fahrenheit. Coat a large baking dish with non-stick cooking spray. Place fish fillets in dish and turn under thin ends so fillets are an even thickness. In a small bowl, mix the yogurt, mustard, horseradish and dill. Spread evenly over cod and sprinkle with breadcrumbs. Drizzle with the olive oil. Bake  for 20 minutes or until cooked through. Serves 4.

Nutrition Facts per serving: 184 calories, 1.5 grams fat, 3.9 grams carbs, 26.8 grams protein.