WASABI BROILED BLACK COD
Provided by Rachael Ray : Food Network
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Position an oven rack in the upper third of the oven. Heat the broiler.
- Mix the mayonnaise and the wasabi paste in a small bowl.
- Brush a broiler pan with vegetable oil and place the fish on the pan. Slather the wasabi mayonnaise evenly over the top of the fish. Broil until the fish is firm and the tops are deep golden, 10 to 12 minutes.
- Halve, pit and peel the avocado, then cut into 12 thin wedges. Season with salt and squeeze the lime juice over the avocado.
- Divide the fish among serving plates and arrange the avocado on top of or beside the fish.
BLACK COD IN A SALT CRUST WITH GREEN TEA
Provided by Jonathan Reynolds
Categories dinner, one pot, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Preheat oven to 450 degrees. Line a baking sheet with parchment. Remove skin and bones from cod steaks, cut in half and shape each half into a medallion. Place each on a 12-inch square of parchment and sprinkle with sea salt, pepper, 1/2 teaspoon green tea and 1/2 teaspoon dill. Top each with one fourth of the mushroom mixture and drizzle with 1 1/2 teaspoons sake. Fold up two opposite edges of parchment over the fish and roll to seal. Roll up ends of packet and place each packet on the baking sheet.
- Combine kosher salt, 1/4 cup green-tea leaves and the egg whites and mix with a fork until combined. Pack enough mixture around each packet to completely cover. Bake 17 minutes (if steaks are less than 1 1/2 inches thick, bake 15 minutes).
- Meanwhile, combine yuzu juice, soy and tamari sauces, dashi and oil in a bowl and stir to mix.
- Place each packet on a serving plate, crack open the salt crust and peel back the parchment. Drizzle with yuzu sauce.
Nutrition Facts : @context http, Calories 329, UnsaturatedFat 4 grams, Carbohydrate 27 grams, Fat 6 grams, Fiber 9 grams, Protein 44 grams, SaturatedFat 1 gram, Sodium 1382 milligrams, Sugar 5 grams
CURRY-CRUSTED FISH
Give your fish a spicy crunch and pep up you midweek meals
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 12m
Number Of Ingredients 4
Steps:
- Heat oven to 200C/fan 180C/gas 6. Put the bread into the bowl of a food processor and whizz until you have rough crumbs. Add the curry paste and whizz again until the crumbs are fairly fine and evenly coated in the curry paste.
- Put the fish fillets onto a baking sheet or tray, season on both sides, then grate the zest of half the lime on top. Gently press the curry paste crumbs on top of the fish, then bake until the fish is cooked through and the topping crisp and golden, about 7 mins.
Nutrition Facts : Calories 178 calories, Fat 2 grams fat, Carbohydrate 11 grams carbohydrates, Sugar 1 grams sugar, Protein 29 grams protein, Sodium 0.64 milligram of sodium
COD WITH LEMON & PARSLEY CRUST & SUMMER GREENS
Never sure what to do with a fillet of fish? Make our posh (and healthy) take on a fish finger
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 22m
Number Of Ingredients 7
Steps:
- Heat oven to 190C/fan 170C/gas 5. Tear the bread into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs.
- Lightly oil a shallow baking dish, then add the cod in one layer. Lightly brush the fish with oil, then press on the crumbs. Bake for 10-12 mins. Meanwhile, steam the vegetables until just tender, then toss in the remaining oil, mustard and lemon juice. Serve alongside the fish.
Nutrition Facts : Calories 317 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 5 grams sugar, Fiber 5 grams fiber, Protein 40 grams protein, Sodium 0.66 milligram of sodium
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