I can’t believe it’s September. Weren’t we just making our New Year’s Resolutions? (By the way, I’d love to hear from those of you who’ve made and kept a few of them. I know you’re out there! I think we could all benefit from your tips and hints …)
Otherwise, I spent this Labor Day holiday wading through stacks of scientific literature, cooking, riding my road bike and otherwise trying to be virtuous – health wise, that is.
One of the things I bought this weekend at the grocery store was cod, a fish I haven’t eaten in a while. For some reason, cod fish doesn’t seem to be that highly regarded. Maybe, since you can find it just about anywhere at any time, it’s perceived as “common.” But if it were rare, like sea bass, I’m willing to bet cod would be hailed as a “glorious fish,” “versatile and delicious,” and “tender, with flaky, white meat.”
It really is all those things – and then some. I’d forgotten.
Cod provides about 200 calories for a (cooked) six-ounce portion. It’s virtually fat-free, a good source of omega-3 fatty acids, low in carbs, high in protein and a good source of selenium.
So, for those of you looking for a super-quick, healthy meal, try my easy recipe below. I used frozen veggies, with busy moms and professionals in mind, but if you have the time, of course, clean and prep fresh vegetables. The nutrient value of the recipe will still be the same.
Cod Fish with Vegetables and Pesto
4 6-ounce pieces of cod (ask for it without the skin)
2 T extra virgin olive oil
½ pound small broccoli flourettes (frozen, thawed and well-drained)
2 c white corn kernels (frozen, thawed and well-drained)
½ pound green beans (frozen, thawed and well-drained)
¼ c prepared pesto sauce (When I don’t have time to make mine from scratch, I like Knorrs. And I’m not being paid to say that!)
1. Sprinkle both sides of the cod fillets with sea salt and black pepper. Heat the olive oil in a very large sauté pan. When the oil is HOT, stand back and add the fish.
2. Sear until the cod is honey-colored. (On my stove-top, it took 4 minutes.)
3. While the fish is cooking, prepare the pesto according to package directions. Set aside.
4. Flip each piece of fish over, and add the broccoli, corn and beans. Cook another 3 minutes.
5. Place each piece of cod on a plate; stir veggies, making sure they are nice and hot, and add the pesto sauce. Stir well to coat.
6. Divide the veggies equally among the plates.
I served this dish with black rice (for a terrific “pop” of color), but you can try couscous, brown rice or wild rice. I also poured a 2005 Principessa Gavia Gavi which is inexpensive and absolutely fabulous!
Your friends will think you’ve poured a Sauternes from Château d’Yquem. OK. Maybe not quite …