Hey, What’s Cookin’?
In the spirit of finding proteins other than red meat to enjoy, I am featuring this simple roasted fish recipe. Cod is a low fat, flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. A 3 ounce cooked portion of cod has less than 90 calories and one gram of fat, and 15 to 20 grams of protein. It also has only 37 milligrams of cholesterol, making it a great choice for anyone who has to carefully monitor their cholesterol intake. Cod is also very mild-tasting, meaning there is no overly “fishy” taste or smell. It’s a great choice for families with small children who have sensitive taste buds.
To round out this protein and vegetable dinner and make it even more m.e.l.t.-worthy, make a big batch of cauliflower rice and serve a generous helping on the side!
Roasted Cod with Bell Peppers & Asparagus
Adapted from a New York Times recipe
- 1 small bunch fresh lemon or regular thyme
- 1 ½ pounds cod fillets
- 1/2 tsp fine sea salt, more as needed
- 1/4 tsp black pepper
- 3 large bell peppers, 1 red, 1 orange, 1 yellow; washed, de-stemmed, de-ribbed, and thinly sliced
- 1 lb thin asparagus, rinsed and dried, 1 inch of bottoms cut off.
- olive oil, for drizzling or misting
- ¼ cup pitted, sliced black or green olives
Ingredients for the Parsley Dressing:
- 2 tsp sherry vinegar
- 2 tbs olive oil
- 1 garlic clove, grated
- 1 cup loosely packed flat parsley leaves, chopped
- Heat oven to 400 degrees. Pull 1 tablespoon thyme leaves off the bunch and finely chop.
- Rub the cod all over with the chopped thyme leaves. Sprinkle the salt and pepper over the cod, then very lightly drizzle with oil. Let the cod rest at room temperature while you prepare the peppers and asparagus
- Line a large rimmed sheet pan with parchment paper. Place the peppers on one side of the sheet and lightly drizzle or mist with a little olive oil. Top peppers with the remaining thyme sprigs. Place the asparagus on the other side of the pan, drizzle or mist with olive oil as well. Roast, tossing occasionally, until vegetables are softened, 15 to 20 minutes.
- Remove pan from oven. Place bell peppers and asparagus on a serving platter. Keep warm
- Increase oven temperature to 500 degrees. Place cod on the same parchment paper and scatter olives over the top of cod. Roast until the cod turns opaque and is just cooked through, 6 to 10 minutes.
- While cod is baking, combine vinegar, olive oil, garlic, and parsley leaves in a food processor. Pulse until liquefied. Taste and add salt or extra vinegar, or both, if needed.
- When fish is done, remove it to the platter containing bell peppers and asparagus. Serve fish, peppers, and asparagus drizzled with parsley dressing.