It's "Tasty Tuesday", where every week we bring you new, fresh, local, healthy recipes and food tips. Find out what is in season, and what will keep you fuelled during and after your work outs!
Cod is in season right now and is a relatively inexpensive white fish and when I went to look up what other benefits it has (besides the omega-3's!) I landed on a page called "World's Healthiest Foods", which I took as a good sign.
As with many recipes I make I tend to modify for health, between ingredients and cooking styles. This week's recipe was inspired by THIS ONE one from Cooking Light, but with a few more tweaks.
Make Your Meal Even Healthier Tip:
Use your homemade soup stock - remember this recipe on how to make your own?! - either vegetable or mushroom based. And, like I did below, use something like Bragg's Liquid Aminos instead of soy sauce (info here).
Click through for recipe!...
Makes 4 servings - can be reduced for 2 or 1
INGREDIENTS:
-4 (6-ounce) cod fillets
-1 tablespoon dark sesame oil
-1 tablespoon minced peeled fresh ginger
-8 ounces sliced shiitake mushroom caps
-3 garlic cloves, sliced
-1/2 cup veg or mushroom stock (homemade preferable)
-1/4 cup sake (rice wine)
- 2 1/2 tablespoons Bragg's or low-sodium soy sauce
-2 1/2 teaspoons white miso (soybean paste)
-1 tablespoon sherry vinegar
-1/2 teaspoon sugar
-4 (1-inch) sliced green onions
-3 tablespoons cilantro
-1/4 teaspoon black pepper
INSTRUCTIONS:
Over medium-high, heat a large skillet.
Add oil and cover skillet.
Add ginger, mushrooms, and garlic, sautéing for 5 minutes, (stirring frequently).
Add stock, sake, Bragg's, miso, sherry vinegar, and sugar: heat to high.
Then reduce heat to medium-low; arrange fish on top of mushrooms et all.
Cover & simmer for 10 minutes or until cod is poached to your liking.
Gently remove fish from pan and keep warm.
Increase heat to medium-high; add onions.
Cook, uncovered, 1 minute or until sauce is slightly thickened.
Ladle 2/3 cup broth mixture into each of 4 shallow bowls; top each serving with 1 fillet. Sprinkle evenly with cilantro and pepper.
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photos by Christine McAvoy
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