COD AND ASPARAGUS BAKE
In this bright and lively one-pan dish, green and red veggies back up tender fish, and lemon pulls everything together. You can use grated Parmesan cheese instead of Romano. -Thomas Faglon, Somerset, New Jersey
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes., Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.
Nutrition Facts : Calories 141 calories, Fat 3g fat (2g saturated fat), Cholesterol 45mg cholesterol, Sodium 184mg sodium, Carbohydrate 6g carbohydrate (3g sugars, Fiber 2g fiber), Protein 23g protein. Diabetic Exchanges
BAKED COD PICCATA WITH ASPARAGUS
It takes longer for the oven to preheat than it does to prepare this delicious, good-for-you dish. While it's baking, I throw together a quick salad. -Barbara Lento, Houston, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place asparagus in an ungreased 11x7-in. baking dish; add water. Arrange cod over asparagus. Sprinkle with lemon juice, lemon pepper and garlic powder. Dot with butter; sprinkle with capers., Bake, uncovered, at 400° for 12-15 minutes or until fish flakes easily with a fork and asparagus is tender. If desired, sprinkle with parsley.
Nutrition Facts : Calories 150 calories, Fat 7g fat (4g saturated fat), Cholesterol 58mg cholesterol, Sodium 265mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 1g fiber), Protein 20g protein. Diabetic Exchanges
ONE-PAN COD WITH ASPARAGUS, ARTICHOKE HEARTS AND OLIVES
The cod is cooked atop a broth of white wine with asparagus, artichokes and olives. This easy weeknight meal will bring you right back to the shores of the Mediterranean with its bright, tangy flavors. The best part... the fish cooks in the oven so it turns out perfect every time!
Provided by Valerie Bertinelli
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 400 degrees F.
- Season the cod on all sides with salt and pepper and set aside. Heat a 10-inch cast-iron pan over medium-high heat. Add 2 tablespoons olive oil and swirl to coat the pan. Add the shallot and garlic and cook, stirring, until softened and lightly browned. Add in the asparagus, artichoke hearts, olives and capers. Cook, stirring frequently, until the garlic is fragrant, about 1 minute. Add in the wine and let it reduce slightly, about 1 minute. Add in the lemon juice.
- Gently nestle the cod into the vegetables. Transfer the skillet to the oven and cook until the cod easily flakes apart, 15 to 20 minutes.
- Plate the cod and vegetables and spoon any juices from the bottom of the pan over the fish. Garnish with lemon wedges and serve.
ROAST COD WITH CURRIED CAULIFLOWER PURéE & ONION BHAJI
One of Phil Howard's menu highlights, this dish is a mix of spices, flavours and textures. Try this delicate cod with crispy bhajis and creamy cauliflower
Provided by Elystan Street
Time 1h40m
Number Of Ingredients 23
Steps:
- To make the dressing, fry the onion in a small, non-stick pan with a splash of oil for 5 mins. Transfer to a bowl and add the rest of the dressing ingredients with a pinch of salt, and leave to macerate for 2 hrs.
- To make the bhaji, whisk the flour, egg and milk into a light batter. Add the onion, chilli and coriander with a pinch of salt and set aside for 30 mins.
- For the purée, melt the butter over a medium heat in a heavy-based saucepan. Add the onion, a generous pinch of salt and fry for 5 mins until soft and translucent. Add the curry powder and cook for another 5 mins, then stir in the cauliflower and cook for a few mins more. Pour in the cream, bring to the boil, then turn the heat right down. Cover with a lid and cook gently for 25-30 mins. Transfer to a blender and blend to a smooth purée. Check the seasoning.
- Half an hour before you want to serve, heat oven to 160C/140C fan/ gas 3. To fry the bhaji, heat enough oil to half-fill a large pan to 160C. Using a slotted metal spoon, lift the onion mix from the batter and let the excess liquid drain away. Lower into the oil and fry until the slices are crisp and golden. Drain on kitchen paper, then spread out on a baking tray and keep warm in the oven while you prepare the other elements.
- Wilt the spinach in a splash of olive oil, seasoning as you do so, and warm your purée through. Keep both on a low heat while you cook the cod.
- Put a non-stick ovenproof pan over a high heat. Season the top of the cod with salt. Add a splash of oil to the pan and put the seasoned side of the cod into the oil. Fry until golden brown, turn down the heat, turn the fish over and roast in the oven for 2-3 mins until just cooked.
- To serve, spoon some purée onto four heated plates. Put the spinach alongside and top with a piece of cod. Spoon a generous amount of the dressing onto the cod and garnish the fish with a bhaji.
Nutrition Facts : Calories 606 calories, Fat 34 grams fat, SaturatedFat 13 grams saturated fat, Carbohydrate 32 grams carbohydrates, Sugar 14 grams sugar, Fiber 6 grams fiber, Protein 40 grams protein, Sodium 0.6 milligram of sodium
COD, CAULIFLOWER & CHORIZO MORNAY
A comforting fish bake with a buttery cheese sauce that will warm you up on the coldest of evenings
Provided by Katy Greenwood
Categories Dinner, Main course, Supper
Time 1h
Number Of Ingredients 9
Steps:
- Heat oven to 180C/160C fan/gas 4. Bring a large pan of water to the boil and blanch the cauliflower for 3-4 mins until al dente. Drain and set aside.
- Heat a non-stick frying pan and cook the chorizo for a couple of mins to brown, then remove from the pan with a slotted spoon, leaving the oil behind. Melt the butter in the pan, then add the flour to make a roux. Pour in the milk gradually, whisking constantly, until smooth. Add the Gruyère, stir until melted, then season.
- Put the cauliflower in a baking dish (or divide between individual dishes) with the chorizo and cod. Spoon over the cheese sauce and sprinkle with the breadcrumbs and parsley. Bake for 30-40 mins until the top is golden.
Nutrition Facts : Calories 546 calories, Fat 27 grams fat, SaturatedFat 15 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 8 grams sugar, Fiber 3 grams fiber, Protein 46 grams protein, Sodium 1.6 milligram of sodium
SAUTEED COD WITH ASPARAGUS SAUCE AND FENNEL
Categories Fish Vegetable Sauté Low Carb Quick & Easy Cod Asparagus Spring Bon Appétit
Yield Makes 6 servings
Number Of Ingredients 4
Steps:
- Cut asparagus tips into 2-inch-long pieces; set aside. Peel asparagus stalks. Cut stalks into 1-inch pieces. Cook stalks in large saucepan of boiling slightly salted water until very tender, about 10 minutes. Using slotted spoon, transfer stalks to blender. Add 3/4 cup cooking liquid to blender. Blend until very smooth, adding more cooking liquid to thin sauce. Blend 2 tablespoons butter into sauce. Season with salt and pepper. (Sauce can be made 8 hours ahead. Cover and refrigerate.)
- Transfer sauce to medium saucepan. Bring sauce to simmer. Remove from heat. Cover to keep warm. Cook asparagus tips in boiling salted water until crisp-tender, about 4 minutes. Drain.
- Sprinkle fish with salt and pepper. Melt 2 tablespoons butter in each of 2 heavy large skillets over medium-high heat. Add 3 fish fillets to each skillet and cook until golden and opaque in center, about 4 minutes per side.
- Spoon warm sauce onto plates. Top with fish. Garnish with asparagus tips. Sprinkle with fennel seeds and serve.
STEAMED COD WITH CAULIFLOWER AND SAFFRON
Categories Sauté Steam Cod Mussel Saffron Cauliflower White Wine Healthy Simmer Gourmet
Number Of Ingredients 14
Steps:
- Put saffron threads in a small bowl, then stir in lukewarm water and let stand.
- Trim cauliflower stalk flush with base of crown, discarding stalk, then quarter cauliflower lengthwise. Cut each quarter lengthwise into 1/2-inch-thick slices. Set aside large slices and reserve small pieces without any stem for another use.
- Swirl oil with garlic in a deep 12-inch heavy skillet to coat, then heat over moderately high heat until oil is just smoking. Discard garlic. Carefully arrange cauliflower slices in 1 layer in skillet and cook until undersides are lightly browned, about 2 minutes. Turn over with tongs and cook until other sides are lightly browned, about 2 minutes.
- Add carrot and wine and swirl skillet to combine, then boil until liquid is reduced by half, about 30 seconds. Add saffron water, broth, 3/4 teaspoon salt, and 1/4 teaspoon white pepper and simmer, covered, until cauliflower and carrot are crisp-tender, 5 to 8 minutes.
- While cauliflower simmers, pat fish dry and sprinkle both sides with remaining 1/2 teaspoon salt and 1/4 teaspoon white pepper.
- Increase heat to moderately high, then add mussels to skillet and steam, covered, until mussels just open wide, checking frequently after 3 to 4 minutes. (Discard any mussels that remain unopened after 8 minutes.) Divide mussels among 6 shallow serving bowls using a slotted spoon.
- Place cod on top of cauliflower, arranging fillets in 1 layer. Sprinkle with scallions and parsley and steam, covered, over moderately high heat until fish is cooked through, 7 to 10 minutes.
- Transfer some of cauliflower along with 1 piece of cod to each bowl using slotted spoon. Season broth with salt and white pepper, then ladle broth (with carrots) over each serving.
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- Place vegetables in a Dutch oven. Add salt and enough water to cover. Cover and bring to boiling. Reduce heat to medium. Cook, covered, 15 to 20 minutes or until tender. Drain vegetables, reserving some of the cooking water. Using a potato masher, mash potatoes to desired consistency, adding reserved water as needed. Stir in cheese. Season to taste with salt and pepper. Cover and keep warm.
- Meanwhile, preheat oven to 300°F. Rinse fish and pat dry with paper towels. Cut into 8 equal pieces. In a shallow dish, beat egg. In another shallow dish combine bread crumbs, dill, and 1/2 tsp. each salt and pepper. Dip fish pieces into eggs, then into bread crumb mixture. Set aside.
- In a large skillet heat olive oil over medium-high heat. Add half the fish. Cook 2 to 3 minutes on each side or until fish is golden brown and flakes easily with a fork. Drain on paper towels. Keep warm in the preheated oven while frying remaining fish. Serve with cauliflower mash and lemon wedges. Sprinkle with additional fresh herbs, if desired.
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