Friday, April 1, 2011

Cod with Funky Fries and Pineapple Salsa

Exploring Fish throughout April

Tonight's Menu
Lemon Baked Cod
Funky Fries
Pineapple Salsa
Wine Pairing: Sauvignon Blanc

We are often urged to consume more fish in our diet owing to its health benefits. Besides being an excellent source of protein, fish is a great source of omega-3 fatty acids. But in our family fish is simply a choice food for all, for the eaters as they love the taste and for the cook as it is just too simple and easy to prepare. So here are a few different types of fish and and how to prepare them.

This evening its the good old 'cod'. Cod is dense white fish with a mild flavor. Being a lean meat it cooks really fast and best in moist heat. Cod livers are processed to produce the cod liver oil which is a great source of vitamins A,D,E besides omega 3 fatty acids.

Cod is the fish used in fish and chips. Taking an inspiration from there this version is wayyyy less in fat as no deep frying is involved but gives the full flavor.

Lemon Baked Cod
Ingredients: (serves 4)

2 lbs cod fillets
2 tbsp lemon juice
salt and pepper to taste
1 tsp dry dill
2 tbsp olive oil
  1. Preheat the oven to 400 F. 
  2. Season fish fillets with salt and pepper on both sides. 
  3. Sprinkle generously with lemon juice and then top with a sprinkling of dill. 
  4. Heat olive oil in an oven safe pan at medium high and sear the fillets on both sides till brown approx 1 min each side. 
  5. Transfer the pan to the oven and bake for about 15-20 minutes until fish flakes easily with fork. 
  6. Serve hot with tangy pineapple salsa (for recipe click here) and funky fries.

Funky fries
Ingredients: (serves 4)

4 large potatoes
2 tbsp olive oil
salt and pepper to taste
  1. Preheat the oven at 425F. 
  2. Scrub the potatoes well. Cut narrow wedges of uniform thickness with the peel. if you prefer, you can peel the potatoes. 
  3. Mix oil and seasoning and cut wedges thoroughly. 
  4. Lay on a baking sheet in a single layer and bake on the top rack for 20 minutes till golden and crisp. 
  5. Serve hot with fish an salsa.

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