EASTERN COD WITH ROASTED VEGETABLES
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
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
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
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
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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