Cod Provencal Food

COD PROVENCAL

Steps:

• Preheat oven to 450 degrees F. Arrange fillets in 8x8x2 inch square baking dish.
• Saute onion and garlic in oil in medium-size skillet over medium heat 3 to 5 minutes or until lightly softened. Add tomatoes, capers, basil, olives, lemon juice, oregano, salt if using and pepper.
• Simmer, stirring occasionally for approximately 8 minutes. Spoon the sauce over the fish.
• Bake in preheated oven for 10 minutes or until cooked through.

COD PROVENCAL

Steps:

• Preheat oven to 400 degrees. Place cod fillets in a nonreactive dish, and squeeze lemon on top. Refrigerate for 30 minutes. Sprinkle with 1/4 teaspoon salt, and season with pepper.
• Heat 1 tablespoon oil in a medium Dutch oven over medium heat. Add onions; cook until golden brown, about 12 minutes. Add garlic; cook for 3 minutes. Remove from heat. Top with half the zucchini, tomatoes, and thyme. Drizzle with 1 1/2 teaspoons oil, sprinkle with 1/4 teaspoon salt, and season with pepper. Add cod and remaining zucchini, tomatoes, thyme, oil, and salt. Season with pepper.
• Bake, covered, for 10 minutes. Baste with the juices, and bake, uncovered, for 15 minutes more.

PROVENCAL COD, POTATOES AND STRING BEANS

Steps:

• Put a rimmed baking sheet in the upper third of the oven and preheat to 475 degrees F. Combine the potatoes, 2 tablespoons olive oil and 1/2 teaspoon herbes de Provence in a large bowl; season generously with salt and pepper. In a separate bowl, combine the beans, 1 tablespoon olive oil and the remaining 1/2 teaspoon herbes de Provence; season generously with salt and pepper.
• Remove the hot baking sheet from the oven; add the potatoes in a single layer on one side of the pan and the beans on the other side. Roast until the potatoes are browned and the beans are tender, about 20 minutes.
• Meanwhile, combine the tomatoes, olives, remaining 2 tablespoons olive oil, the lemon juice, 1/2 teaspoon salt and a pinch of pepper in a small bowl; set aside. Season the cod all over with salt.
• Remove the baking sheet from the oven. Separately stir the potatoes and beans with a spatula and push to the sides of the pan, leaving a space in the middle. Place the cod in the middle of the pan and top with half of the tomato mixture. Roast until the cod is opaque, 10 to 12 minutes. Sprinkle the potatoes with parsley. Serve with the remaining tomato mixture.

COD PROVENçAL

Steps:

• Neatly trim the cod fillets. Score the skin of each fillet 3-4 times at regular intervals. Lay the fish in a shallow dish and sprinkle both sides of the fillets with the salt and some freshly ground black pepper. Set aside or chill overnight, see box, far right.
• Deseed and finely slice the peppers, then finely grate the garlic and lemon zest over the peppers. Carefully slice the fennel on a mandolin, or as finely as possible with a sharp knife, then tip half the fennel into a bowl of iced water and set aside.
• Brush the salt off the fish or, if it has dissolved, wipe the brine off with kitchen paper. Heat 2 tbsp of olive oil in a large non-stick pan, cook the fish, skin side down, for 4 mins until the skin is crisp and browned, then remove from the pan.
• Put 1 tbsp more oil into the pan. Fry the fennel and the marinated peppers together for 4-5 mins until soft and starting to brown. Throw in the tomatoes and the balsamic vinegar, then continue to cook for 2-3 mins until they soften and release their juices. Scatter over the olives, capers and herbs, then toss everything together.
• Nestle the fish fillets, skin side up, among the vegetables, then lower the heat and simmer, uncovered, for 5-6 mins until the fish is just cooked through. Lift the fish from the pan and give the sauce a final simmer and stir, then turn off the heat. This dish is better served warm rather than hot, so don't worry about the vegetables or fish resting before you serve.
• Drain the reserved fennel and pat dry with kitchen paper. Toss with the juice from half the grated lemon, 2 tbsp olive oil and the anchovies. To serve, spoon the vegetables into the middle of two large dinner plates. Sit the cod, skin side up, on top of the vegetables and top with a neat bundle of fennel salad. Drizzle everything with a touch more oil, then scatter with the small basil leaves.

BAKED COD PROVENCAL

Steps:

• Preheat oven to 450℉ (230℃). Arrange fillets in 8x8x2 inch square baking dish . Sauté onion and garlic in oil in medium-size skillet over medium heat 3 to 5 minutes or until lightly softened. Add tomatoes, capers, basil, olives, lemon juice, oregano, salt if using, and pepper. Simmer, stirring occasionally, 8 minutes. Spoon sauce over fish. Bake for about 10 minutes or until cooked through. Serve immediately.

ROASTED CHATHAM COD PROVENCAL STYLE

Steps:

• Preheat the oven to 375 degrees F. Place the potatoes in a large saucepan, cover with 1 inch of cold water, add 2 teaspoons salt and bring to a boil over high heat. Reduce the heat to medium and cook the potatoes until they are fork-tender, 5 to 8 minutes (depending on how big they are). Drain the potatoes and set aside until cool enough to handle; thinly slice the potatoes into rounds and set aside.
• Heat a nonstick skillet over high heat. Add the grapeseed oil and cod and cook until browned, about 2 minutes. Transfer the fish to a large plate and set aside.
• Arrange the fennel, garlic, potatoes, oregano, thyme, olives, capers and tomatoes in a medium broiler-proof casserole dish. Place the cod seared-side up and in the center of the dish and cover the cod with some of the vegetables. Drizzle with some olive oil and season to taste with salt and pepper.
• Bake until the cod feels semi-firm to light pressure and the vegetables are caramelized, about 15 minutes. Heat the broiler to high and finish the fish under the broiler for 1 minute, until the crust is extra browned. Serve garnished with the parsley.

COD PROVENçAL WITH TOMATOES, CAPERS AND OLIVES

Steps:

• Step 1 - Heat up the olive oil in a large frying pan over medium heat. Add the garlic and onion, and cook for 2-3 minutes until the onion is slightly softened and translucent.
• Step 2 - Add the tomatoes, parsley, thyme, red pepper flakes, pepper and salt, and cook for 10-12 minutes (lid on), stirring occasionally until the tomato is soft.
• Step 3 -Stir in the olives and capers.
• Step 4 - On a clean working surface, drizzle the cod loins with lemon juice and season with salt and pepper on both side. Nestle in the cod loin in the pan, on top of the sauce. Garnish cod loins with tiny thyme sprigs (optional). Close the lid and cook for about 5 minutes, until the cod is just cooked through.
• Season cod with salt, pepper and/or red pepper flakes to taste (optional). Serve immediately.

SAUTEED COD PROVENçALE

Steps:

• In a non-skillet heat 1 tablespoon of the oil over moderately high heat until it is hot but not smoking and in it sauté the cod, seasoned with salt and pepper, for 30 seconds. Sprinkle the cod with the tomatoes, the olives, and the thyme, reduce the heat to moderately low, and cook the mixture, covered for 2 minutes. Scatter the basil over the fish, drizzle it with the remaining 1/2 tablespoon oil, and cook it, covered, for 1 minute, or until it just flakes.

BAKED COD PROVENCAL | SLIMMING & WEIGHT WATCHERS FRIENDLY

Steps:

• Pre-heat the oven to 200ºC
• Dab the cod fillets dry with a piece of kitchen towel, then rub in the lemon zest and season with salt and pepper. Set to one side.
• Cut the peppers, onions, courgette and tomatoes into evenly sized 3cm chunks. Place in a bowl and spray well with low calorie cooking spray.
• Add the garlic granules, herbs, and some salt and pepper, and toss around until the vegetables are well coated. Drizzle over the balsamic vinegar.
• Spray the dish or baking sheet with low calorie cooking spray and then spread the vegetables out in an even layer.
• Place in the oven and cook for 15 minutes.
• After 15 minutes, remove from the oven and give a good shake. Scatter over the olives, lay the cod fillets on the vegetables and return to the oven for 10-12 minutes, depending on the thickness of your cod.
• Divide between 2 warmed plates and serve garnished with the remaining lemon wedges.