We are celebrating Pearl Harbor Day by eating baked cod with tomatoes, capers and spinach tonight.
I don’t know about you, but I need to vary my calorie intake on a regular basis to prevent shopping for new pants…the question we are regularly answering at Food for the Ages is…why give up delicious flavor just to lower calories?
You don’t have to with baked cod. Just Google the nutrition that cod fish, spinach and tomatoes provide and you are eating well, my friend, super well.
This is a delicious dish that has it all–EXCEPT the calories–to keep us in fighting trim!
Partial Ingredients List: Olive oil, bread crumbs, seafood broth, cod fish, turmeric, chives, parsley, capers and tomatoes (butter, sugar and fresh spinach not shown)
Cut two to three ripe tomatoes into dice and add into 1 teaspoon of olive oil in a medium-sized saute pan. My tomatoes weren’t so ripe so I added a 1/4 cup of crushed tomatoes that I had on hand to enrich the flavor.
After cooking the tomatoes in the olive oil for a couple minutes, add 1 cup seafood stock and 3 Tbsp capers (drained).
Add 1 Tbsp turmeric.
Taste your sauce and adjust seasonings. I added a 1/2 tsp of sugar, because my sauce was bitter. Let simmer for 10 minutes.
Season 4 pieces of cod with salt and pepper.
Combine 1 cup Progresso bread crumbs with 1 tsp dried chives, 1 Tbsp dried parsley and 1 tsp olive oil.
Butter pan and lay fish in it.
Sprinkle an equal amount of breading on each piece of fish. Place in oven preheated to 450 F and cook for 10 minutes. You may need to broil it for a minute at the end to make it golden.
Place 2 Tbsp butter with a pound of baby spinach in a saute pan and saute until limp, about 2 minutes. Season with salt and pepper.
Place a ring of spinach on a plate.
Set a piece of cod on in the center of the spinach.
Pour a ring of tomato mixture around the spinach.
Plated and elated!
Close up of this flaky, delicious meal that is low fat and high flavor.
Petey and Nugget looking on as I eat my fabulous, home made TV dinner with mulled wine. Create and enjoy!
Baked Cod with Tomatoes, Capers and Spinach
Serves 4
Preparation time 1/2 hour
2 1/2 Tbsp butter
2 tsp olive oil
2 large, ripe tomatoes (I used1 1/2 slightly under-ripe ones, a ripe roma and a 1/4 cup of crushed tomatoes, to deepen the flavor)
1 cup seafood stock
3 Tbsp capers, drained
1 Tbsp turmeric
1/2 tsp sugar
1/3 cup dry bread crumbs
1 tsp dried chives
1 Tbsp dried parsley
4 cod fish fillets
1 lb fresh baby spinach
Preheat oven to 450 degrees farenheit.
Coat a casserole dish with 1 tsp of the butter.
In a medium-sized saute pan, heat 1 tsp of the olive oil over medium-high heat and add the diced tomatoes and cook for approximately 3 minutes. Add the stock, capers and turmeric. Add sugar. Reduce heat to medium-low and simmer for 10 minutes. Season with salt and pepper.
In a separate bowl, combine bread crumbs, parsley, chives and remaining olive oil.
Lay cod out in casserole and season with salt and pepper. Sprinkle bread-crumb mixture evenly between the four fillets. Place in oven and bake for 10 minutes. If you need to, broil during the last minute to make golden.
Prepare spinach by adding the remaining butter to a medium-sized saute pan and adding the spinach. Saute for about 2 minutes over medium heat and adjust seasoning with salt and pepper.
Place a ring of spinach in the center of each plate and set a piece of the cod into the center of the spinach ring. Ladle sauce around the edge of the spinach.
Enjoy!
Cooky
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