Mediterranean Cod With Tossed Penne Pasta Food

SEARED COD WITH LEMON, TOMATO AND BASIL PASTA

Steps:

• Bring a large pan of water to the boil.
• Once boiling salt the water generously and add in the pasta. Cook as per the packet instructions. Reserve 1 cup of the cooking water before you drain it.
• Whilst the water is coming to a boil start the fish.
• Heat the olive oil in a heavy-based skillet over medium-high heat.
• Season both sides of the cod fillets generously with salt and pepper then carefully place the cod into the hot oil and cook for 3 minutes on each side.
• Once the cod is cooked remove it from the skillet and lightly tent it with foil.
• Add the tomatoes halves to the same skillet and cook until they have softened slightly. About 1 minute.
• Add in a the broth, brown sugar, crushed garlic cloves, salt, pepper, the zest the lemon, and 1 tbsp of the lemon juice.
• Bring the sauce to a simmer and then add the drained pasta and 1/4 cup of chopped basil leaves.
• Stir well to coat the pasta adding ¼-½ cup of the reserved cooking water.
• Once the pasta is all cooked, check your seasoning, add the cod fillets back in and serve immediately.

MEDITERRANEAN PENNE

Steps:

• In a large pot, cook penne according to package directions.
• (I sometimes like to add vegetable boullion to the water during cooking to give the penne a little extra flavor); Drain and set aside.
• In a large wok style pan combine onions, peppers, garlic and Italian herbs with olive oil and sauteé until tender crisp, about 10 to 12 minutes.
• Mix in the kalamata olives and sundried tomatoes, cook another 2 minutes, or until heated through.
• Add the cooked penne, feta and freshly ground black pepper to the pan and toss gently to mix.
• Cook an additional 2 to 3 minutes, or until feta begins to melt.
• Top each serving with freshly grated Parmesan cheese.

MEDITERRANEAN COD

Steps:

• Rinse fish, pat dry with paper towels. Season fish with salt and pepper to taste.
• In a large skillet heat 4 tsp of the oil over medium high heat. Add fish and onion. Cook 1 minute, turning once.
• Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.
• Drizzle with remaining 4tsp oil, sprinkle with basil. Cover and cook 2-3 minutes more or until fish flakes easily with a fork.

MEDITERRANEAN COD WITH TOMATOES

Steps:

• Slice onion and let sit for 5 minutes to bring out its health promotion properties.
• Combine honey and tomatoes in a mixing bowl.
• Saute onion and bell peppers for 2 minutes.
• Add 1/2 cup chicken (or vegetable) broth, fish fillets and tomato mixture.
• Cover and cook over medium heat for 3-5 minutes or until fish is cooked.
• Add basil, parsley and salt and pepper to taste.