Baked Cod in a Tomato-Herb Butter Sauce
Melt in your mouth goodness with a delightful light flavor profile that complements this type of fish well. Made with wild caught cod, real-food ingredients, and so super simple to create in your own kitchen.This may be served with rice, pasta or another starch besides quinoa here. This was totally spot on with texture and taste. If you happen to try this, please let me know your thoughts. I would love to hear!
WHY COD MAY BE A POPULAR CHOICE?
There may be numerous reasons why this is popular in American cuisine. Firstly, it has a mild taste that most will enjoy. Also economical, it’s easy to cook and widely available throughout the year. Cod is a great alternative to red meat and packs a punch with healthy protein. But not only lean protein, it provides amino acids. Amino acids are vital for creation, repair and maintenance of cells as well as healthy growth and development in fetuses, children and adolescents.
THE HEALTHY BENEFITS OF COD FISH
Great source of omega three’s
Improves mood and reduces depression
High in protein and low in fat
Reduces risk of macular degeneration
Aids in weightloss and metabolism
Promotes cardiovascular disease
Protects against certain cancers and heart attack
Anti-inflammatory
Fights blood clots
Lowers triglycerides
Protects against Alzheimer’s and other age related cognitive disorders
Prevents and controls high blood pressure
SO, HOW MUCH SEAFOOD SHOULD ONE CONSUME?
For adults, the recommended amount is about 3.5 ounces a week (about a deck of cards). Women whom are pregnant or plan to be should limit the amount of consumption of fish as well as young children due to unknown potential affects of toxins.
RECIPE BELOW
SERVES:4-6
INGREDIENTS:
SAUCE
1 shallot, medium and minced
2-3 garlic cloves, peeled and minced
1 pint cherry tomatoes, sliced
1/2 cup stock, chicken or vegetable, organic and low sodium
1/2 tsp sea salt
1/4 tsp red pepper flakes
1/4 tsp brown sugar
4 tbsp butter, unsalted
3 tbsp herbs, fresh (thyme, parsley, chives, sage, or cilantro) whatever you desire
FISH
1 1/2-2 pounds cod fillets, fresh and wild
1 lemon, for juice
sea salt, dash
black pepper, dash
INSTRUCTIONS:
SAUCE:
In a saucepan, over medium heat, heat the oil. Add the shallot and garlic together in the pan; let saute about 3-4 minutes until soft and fragrant.
Add the tomatoes, stock, salt, red pepper flakes and sugar; let simmer, uncovered, for about 15 minutes until juices cook down and evaporate.
Remove from heat; stir in the butter and fresh herbs. The texture should be velvety. Set aside.
COD:
Preheat the oven 400 degrees.
Drizzle olive oil on the surface of baking dish. Make sure it’s big enough for fish and sauce to pour a single layer for room.
Prepare the cod by patting it dry with paper towels in removing any excess liquids. Sprinkle the cod with sea salt and black pepper on both sides. Then first roll the lemon on a hard surface in draining all juice when squeezed. Slice in quarters and squeeze the juice over the fish. Cover tightly with aluminum and place the baking dish in the oven; let cook for about 15-20 minutes or until a flaky consistency.
When ready, remove from the oven. Add the tomato butter sauce to the cod dish evenly. Cover it up for another few minutes to marry the flavors well together.
Serve immediately by itself or with a starch or veggies on a decorative plate. Garnish with the extra fresh herbs. Enjoy!
NUTRITIONAL CONTENT: calories 280; total fat 11.1g; cholesterol 90mg; sodium 655mg; total carbohydrates 13.5g; sugars 9g and protein 30g