Roasted Pacific Cod With Spring Vegetables And Mint Food

EASTERN COD WITH ROASTED VEGETABLES

Eastern Cod With Roasted Vegetables image

The vegetable ragout creates a deep rich bed for the flaky cod fillets. Toasted bread crumbs add a crunchy compliment. This recipe is low in fat and high in flavor.

Provided by Geema

Categories One Dish Meal

Time 45m

Yield 4 serving(s)

Number Of Ingredients 14

Ingredients

4 (6 ounce) skinless cod fish fillets
2 medium zucchini, cut into 1 1/4 inch pieces (about 1 1/2 pounds total)
5 plum tomatoes, halved (about 3/4 pound total)
2 medium red onions, cut into 1/2 inch wedges
1 large yellow bell pepper, cut into 1/2 inch-wide strips
2 garlic cloves, crushed
4 fresh thyme sprigs
2 teaspoons vegetable oil
1/4 cup fresh breadcrumb
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons hot water
1 tablespoon soy sauce
1 tablespoon fresh lemon juice
2 teaspoons Worcestershire sauce

Steps:

Preheat oven to 500°F.
Season cod with salt and pepper.
In a large shallow baking pan toss zucchini, tomatoes, onions, bell pepper, garlic, and thyme with oil and salt and pepper to taste and spread in one layer.
Roast vegetables in middle of oven 20 minutes, or until they begin to brown.
Arrange fish over vegetables and roast 7 minutes more, or until it just flakes with a fork.
While vegetables and fish are roasting, in a small skillet toast bread crumbs with parsley and salt and pepper to taste over moderate heat, stirring, until golden, about 5 minutes.
Transfer fish carefully to a plate and keep warm, covered.
To pan vegetables add water, soy sauce, lemon juice, and Worcestershire sauce and stir to loosen brown bits from bottom of pan and break up tomatoes.
Divide ragout among 4 plates and top with fish and bread crumbs.

ROASTED PACIFIC COD WITH SPRING VEGETABLES AND MINT

Roasted Pacific Cod with Spring Vegetables and Mint image

Provided by Maggie Ruggiero

Categories Roast Sauté Dinner Mint Cod Artichoke Pea Zucchini Spring Healthy Gourmet

Yield Makes 4 servings

Number Of Ingredients 9

Ingredients

4 (6-ounces) pieces skinless Pacific cod or hake fillet (1 inch thick)
4 tablespoons extra-virgin olive oil, divided, plus additional for drizzling
1 bunch scallions, cut into 1-inch pieces
1/2 pound zucchini (about 2 medium), cut into 1/2-inch-thick half-moons
1 (9-ounces) package frozen artichoke hearts, thawed
1 cup frozen peas, thawed
1 head romaine, thinly sliced crosswise
1/4 cup water
1/4 cup mint leaves, coarsely chopped

Steps:

Preheat oven to 450°F with rack in middle.
Put fish in a 4-sided sheet pan, then drizzle with 1 tablespoon oil and season with a slightly rounded 1/4 teaspoon each of salt and pepper (total). Roast until just cooked through, 8 to 10 minutes.
While fish cooks, heat remaining 3 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then cook scallions, zucchini, artichokes, 1/2 teaspoon salt, and 1/4 teaspoon pepper, stirring occasionally, 4 minutes.
Stir in peas, romaine, and water and cook, covered, until zucchini is tender, about 3 minutes more. Stir in mint. Serve fish over vegetables and drizzle with oil.

ROASTED-VEGETABLE STOCK

Roasted-Vegetable Stock image

This delicious stock has a depth of flavor that comes from roasting the vegetables. Use whatever vegetables you have on hand, but avoid anything too strongly flavored, such as broccoli or cabbage, as they will overwhelm the stock.

Provided by sarahhouston

Categories Soups, Stews and Chili Recipes Broth and Stock Recipes

Time 3h5m

Yield 8

Number Of Ingredients 12

Ingredients

1 whole head garlic
4 carrots, cut into chunks
4 stalks celery, cut into chunks
3 onions, cut into chunks
1 green pepper, quartered
1 tomato, quartered
⅓ cup olive oil
salt and pepper to taste
8 cups water
1 ½ teaspoons dried thyme
1 ½ teaspoons dried parsley
2 bay leaves

Steps:

Preheat oven to 400 degrees F (200 degrees C).
Cut the top off the head of garlic. Arrange the garlic, carrots, celery, onion, pepper, and tomato on a large baking sheet in a single layer. Drizzle the olive oil over the vegetables; season with salt and pepper.
Roast the vegetables in the preheated oven, turning every 20 minutes, until tender and browned, about 1 hour.
Combine the water, thyme, parsley, and bay leaves in a large stock pot over medium-high heat. Squeeze the head of garlic into the stock pot, and discard the outer husk. Place the carrots, celery, onion, pepper, and tomato in the stock pot. Bring the water to a boil; reduce heat to low and simmer for 1 1/2 hours; strain and cool.

Nutrition Facts : Calories 131.9 calories, Carbohydrate 11.9 g, Fat 9.3 g, Fiber 2.7 g, Protein 1.7 g, SaturatedFat 1.3 g, Sodium 52.9 mg, Sugar 4.7 g

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