Three Ways to Cook Cod
The mild-flavored -- but supremely versatile -- cod provides the perfect base for a healthy meal.
Sizzling Cod With Confetti Vegetable Salad
Makes 6 servings
This salad is especially good with fresh corn and tomatoes, but canned plum tomatoes and frozen corn work, too.
3 ears corn, husked
1/4 cup chopped shallots
2 large tomatoes, diced
1/4 cup fresh basil
6 5-ounce cod fillets
1/2 tsp salt
1 tsp freshly ground
3 cups fresh baby spinach leaves, washed
1 Tbsp white balsamic vinegar
2 Tbsp extra-virgin olive oil
1 to 2 fresh lemons, cut in wedges
1. With a sharp knife, cut corn kernels off the cob. Coat a large grill pan with cooking spray, and heat over medium-high heat. Add corn and shallots, and sauté 4-5 minutes, until corn is tender and shallots are translucent. Place corn mixture in a bowl, add tomatoes and basil, and toss gently.
2. Sprinkle cod fillets evenly with salt and pepper. Coat skillet again with cooking spray, return to medium-high heat, and add fish. Cook 3-4 minutes on each side or until flaky.
3. To serve, place 1/2 cup fresh spinach on each plate. Top with a cod fillet and tomato-corn mixture, and drizzle with white balsamic vinegar and olive oil. Serve with lemon wedges.
Per serving: 221 calories, 28 g protein, 15 g carbohydrate, 6 g fat (1 g saturated fat), 60 mg cholesterol, 2 g fiber, 4 g sugar, 293 mg sodium. Calories from fat: 24%
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