Cod - Healthy reciple needed!

SnowWhite824
SnowWhite824 Posts: 210
edited October 2024 in Recipes
I have two fillets of cod, and I want to cook them in a tasty, but healthy way. I don't want to do it in the oven, and would rather do it in a pan. I have Panko, but I dont' think it will work in the pan. As of right now, my thinking is to....

Saute up some onions and garlic in a little EVOO
Put the cod ontop of that
Once its pretty much cooked through, put in the can of tomatos with basil
Then wilt some spinach ontop
Top it off with a little salt and a lemon wedge!


Thats it - Thoughts?

Replies

  • LoreleiWalks
    LoreleiWalks Posts: 143 Member
    This recipe for cod with chorizo is fabulous! I have never made the accompanying rice dish, but the cod is super easy and tasty (and just a little spicy).

    http://www.rachaelray.com/recipe.php?recipe_id=2727
  • jdelisle
    jdelisle Posts: 1,050 Member
    This is halibut but I think it would work! Be sure to bake it for reduced calories.

    http://www.cookingwithjax.com/2011/04/almond-crusted-halibut_17.html
  • pucenavel
    pucenavel Posts: 972 Member
    Get some yellow or white corn meal. Dredge the fish in it, then let is stand for about 10-20 minutes (helps the breading stick).

    Heat up olive oil in the pan, then saute the fish on each side until golden brown. If the fish isn't done to your liking, toss it into a 250 degree oven until it reaches desired doneness.

    For a topping, you could do lots of things:

    - saute some shallots, deglaze the pan with white wine, toss in some walnuts and a drizzle of balsamic
    - same as above, but add a little brown sugar instead of balsamic and caramelize the sugar on the nuts
    - chop fresh tomato and parsley and sprinkle over the fish
    - chop fresh tomato and saute with (your choice of) capers, olives, jalapenos, whatever
    - squeeze on some fresh lemon juice (or better yet orange juice, ruby red grapefruit, or pureed mango or papaya)
    - top with a sprinkling of pomegranate seeds
  • cramernh
    cramernh Posts: 3,335 Member
    Panko does cook very well when you do a pan-fry. Just remember to season the panko first...
  • Erin51
    Erin51 Posts: 35
    I think your recipe sound great! I like arugula wilted with spinich, too. :smile:
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