Friday, June 25, 2010

Roast Healthy Cod For Family Dinner

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Pacific Cod is a popular fish for many reasons. It is delicious, nutritious, and versatile. Pacific Cod is known for having a lot of necessary nutrients as well as high amounts of protein. Its moistness and flakiness make it a delicious meal option. You can cook it by frying, sautéing, steaming, poaching, or baking it, and add whatever flavors you wish, making it an extremely convenient dish. All of these options work with the texture of Pacific Cod, which is firmer than some fish. This species is managed well so that it is not near extinction and it is sustainable, making it an even better seafood option.

An excellent recipe to cook at home with Pacific Cod is to roast it with vegetables and mint. Between the fish and the vegetables, it is a healthy choice for your family, and the mint adds a refreshing flavor.

First, make sure you have all the necessary ingredients on hand. You will need:

4 fillets of skinless Pacific cod
4 tablespoons of extra virgin olive oil plus a little extra oil for drizzling
1 bunch of scallions, cut into 1 inch pieces
2 medium zucchini cut into 1/2-inch-thick semi-circles
1 package (9-ounces) of frozen artichoke hearts, thawed out
1 cup of frozen peas, thawed out
1 head of romaine lettuce, thinly sliced
1/4 cup of water
1/4 cup of mint leaves, coarsely chopped
salt and pepper to taste

Before you start chopping the above ingredients, go ahead and preheat your oven to 450 degrees Fahrenheit, warming it up for the fish. Place the 4 fish fillets on a baking pan and drizzle the fillets with 1 tablespoon of the olive oil, sprinkling salt and pepper on top for seasoning. The fillets should go in the oven for about 8 to 10 minutes so that they are cooked through but not overdone.

While the fish is cooking, you should cook the vegetables. In a skillet on top of the stove, heat the other 3 tablespoons of olive oil. Add the scallions, zucchini, artichokes, and salt and pepper to the hot oil, stirring them while they cook. After about 5 minutes of cooking the scallions, zucchini, and artichokes, add the peas, romaine lettuce, and the water, stirring everything together. Cover the skillet and let everything cook until the zucchini is tender. Turn the skillet off, stir in the mint, and spoon the vegetables over the cooked fish, drizzling with additional olive oil. Enjoy! You have just cooked an easy, delicious, and incredibly nutritious dish right in your own kitchen. Feel free to vary the recipe as you wish by adding or substituting different vegetables depending on your likes.


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