- Poached Cod with Rosemary
I’ve been torturing my friend, Marcie, about holiday food when she was swearing she needed to be on a diet to head to the beach. So, here’s my attempt to make it up to her. A quick and healthy meal, ready for the table in under 40 minutes.
Oven-roasting is such a wonderful way to prepare really healthy, not cooked to mush, flavorful and beautiful vegetables. You can just go crazy with whatever you want in there and be as colorful as you wish in your choices.
Poaching fish is super simple; it is just a method of cooking the fish in liquid. And unlike grilling or skillet cooking the fish where it is easier to dry it out, poaching retains the natural moisture of the fish. Adding aromatics that will enhance the flavor of the fish and the poaching liquid also give you the base for a nice sauce in other words fish that Mr. Saucy won’t want an inch of tartar sauce slathered on.
Happy New Year…and healthy eating for 2012!
P~
- FOR THE VEGETABLES:
- ½ large zucchini, sliced
- ½ large yellow squash, sliced
- ½ medium red bell pepper, diced into cubes
- 3 small clumps broccoli, diced into bite sized pieces
- 2 small clumps cauliflower, diced into bite sized pieces
- ½ red onion, diced
- 1 clove garlic, minced
- 1 teaspoon fresh rosemary leaves, chopped
- 2 tablespoons olive oil
- ½ teaspoon salt
- FOR THE FISH:
- 2 cod fillets
- 2 teaspoons olive oil
- 2 teaspoons fresh lime juice
- ¼ cup dry white wine
- 1 clove garlic, minced
- 2 teaspoons fresh rosemary, chopped (or 1 teaspoon dry, crushed)
- salt and pepper to taste
- FOR THE VEGETABLES:
- Pre-heat the oven to 450 degrees F. Place all the vegetables in a roasting pan. Sprinkle in the garlic and rosemary. Toss with the olive oil, salt and pepper.
- Roast for 25 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
- FOR THE FISH:
- Place the fillets in a baking pan (I used a cake pan), sprayed lightly with Pam.
- Combine the olive oil, lime juice, wine, garlic, rosemary, salt and pepper in a small bowl.
- Spoon this mixture over the fillets.
- Bake in a 300 degree F oven for about 25 minutes, or until the fish is completely opaque.*
The prepared vegetables prior to roasting…
The cooked cod fillets in their poaching liquid…
