Cod
Cod is a lean white fish perfect for so many recipes. Available cut into meaty loins or fillets, cod can be baked, fried or used in a variety of soups and stews. It's a great choice for your favorite fish tacos too. Cod is low in calories and high in healthy Omega-3 fatty acids. It's subtle flavor compliments many a creative twists in cooking adapting well to most seafood recipes. Here are a few ideas.
Easy Fish Pie
Ingredients
1 lb. cod fillet cut into four pieces
1 cup nonfat milk
black pepper
1/2 cup sweet onion, finely chopped
1/4 cup fresh parsley, finely chopped
1 cup frozen peas
3/4 cup frozen sweet corn
1 tbsp. cornstarch dissolved in 1/4 cup milk
mashed Yukon Gold (or other) potatoes
Directions
Preheat oven to 400 degrees. Bring the nonfat milk to a simmer in a medium skillet. Add chopped onions and season well with black pepper to taste. Add the cod and cook on low to medium heat for about 10 minutes or until fish flakes easily when tested with a fork. Remove fish and place in an 8 X 8 baking dish and cut the fish into small pieces. Put peas, parsley and corn over the fish. Add the dissolved cornstarch and milk to the skillet. Cook on low heat until it thickens than pour over fish and vegetables. Spread the mashed potatoes on top, fluffing with a fork. Bake for about 15 minutes until slightly brown and bubbly.
Easy Fish Pie
Ingredients
1 lb. cod fillet cut into four pieces
1 cup nonfat milk
black pepper
1/2 cup sweet onion, finely chopped
1/4 cup fresh parsley, finely chopped
1 cup frozen peas
3/4 cup frozen sweet corn
1 tbsp. cornstarch dissolved in 1/4 cup milk
mashed Yukon Gold (or other) potatoes
Directions
Preheat oven to 400 degrees. Bring the nonfat milk to a simmer in a medium skillet. Add chopped onions and season well with black pepper to taste. Add the cod and cook on low to medium heat for about 10 minutes or until fish flakes easily when tested with a fork. Remove fish and place in an 8 X 8 baking dish and cut the fish into small pieces. Put peas, parsley and corn over the fish. Add the dissolved cornstarch and milk to the skillet. Cook on low heat until it thickens than pour over fish and vegetables. Spread the mashed potatoes on top, fluffing with a fork. Bake for about 15 minutes until slightly brown and bubbly.
Quick and Easy Baked Cod
Ingredients
1/2 lb. cod loins
1 chopped tomato
salt and pepper to taste
1 tbsp. chopped green onion
1 tsp. butter or margarine
1/4 cup shredded Monterey Jack cheese (other cheeses are good too)
1 tbsp. grated Parmesan cheese
1/4 tsp. basil
1/4 tsp. oregano
Directions
Preheat oven to 450 degrees. Cut cod loins into 1/2 inch pieces and place in buttered baking dish. Season with salt and pepper to taste. Combine seasonings, tomatoes and onion and spoon over the cod. Dot with butter. Bake for about 10 minutes or until fish flakes easily when tested with a fork. Top with the cheeses and bake for another 5 minutes or until cheese is melted.
Cod Loin Portuguese
Ingredients
1 lb. cod loins
1 cup sliced mushrooms
1 clove minced garlic
1/4 cup finely chopped onion
1 can diced tomatoes with peppers and onions
2 tbsp. olive oil
1/4 cup sliced green olives
1 tbsp. fresh chopped parsley
1/2 tsp. oregano
salt and pepper to taste
Directions
Heat oil in non-stick skillet. Add mushrooms, onion and garlic and saute until tender. Add tomatoes, olives. parsley and oregano to pan. Cook uncovered for about 10 minutes, stirring occasionally. Cut cod loins into 1/2 inch pieces and add to tomato mixture. Cover and cook over medium-low heat for another 10 minutes or until cod flakes easily when tested with a fork. Serve over hot rice or couscous.
Cod and Chorizo Bake
Ingredients
1 1/2 lbs. cod loin
1/2 lb. chorizo thinly sliced
2 leeks cut into thin half-moons
2 tbsp. olive oil
1 small red bell pepper, cored and thinly sliced
1/4 tsp. crumbled saffron threads
1/4 cup chopped fresh parsley
salt and pepper to taste
1 lb. Yukon gold potatoes sliced very thin
Directions
Preheat oven to 400 degrees. In a large ovenproof skillet, heat 1 tbsp. oil over medium heat. Add the chorizo and cook for about 3-4 minutes or until lightly browned, stirring occasionally. Add potatoes and red pepper slices and cook for about 10 minutes stirring occasionally. Then add a 1/2 cup of water, saffron, leeks and salt and pepper to taste. Bring to a boil. Season the cod with salt and pepper and place on top of the potatoes drizzling a little oil over the fish. Transfer the skillet to the oven and bake for about 15-20 minutes or until cod flakes easily when tested with a fork. Top with fresh parsley before serving.