Tuesday, September 22, 2015

Cod with Zucchini, Tomato and Shallots

Ok, I made this one up (given what I had in the fridge) and quite frankly it was really good! You could really change it up a lot of different ways but one thing I wouldn't change is the way I prepared the fish. I don't often bread fish but I did tonight and it was SO GOOD.

This served two.

Pkg of Trader Joe's cod (thawed) has three pieces and they're not huge
1 cup whole wheat Panko crumbs-be sure to use these
2 egg whites, beaten
salt and pepper
olive oil

2 medium zucchini, chopped
4 shallots, sliced
1 large tomato, diced
4 scallions sliced in 1/2 inch pieces
red pepper flakes
salt and pepper
olive oil

fresh basil and lemon wedges

Brown rice, cooked

Preheat oven to 450

Dip the fish pieces in egg white and coat with crumbs--then sauté (in oven proof skillet) in some olive oil for about 3 minutes. Turn the fillets. Then stick the skillet in the oven for about 7 minutes.

At the same time, sauté all the veggies in a pan, adding spices.

Serve over some brown rice---layer, rice, veggies--top with fish and then garnish with thin ribbons of fresh basil and lemon wedges.

1 comment: