You can make a simple and sophisticated dinner in minutes with ingredients in your freezer and pantry. Cod is a rich delicious fish, not unlike pricy sea bass. The advantage of Norwegian Cod is that it not endangered and is reasonably-priced. It is low-cal and high in Omega 3. Cooked in a Spanish-inspired sauce of wine, orange, and saffron, it’s a gourmet treat that no one — including you –will believe took only minutes to make.
Use 2 or 4 frozen or fresh cod filets – one per person
Start the dish the night before or in the morning. The fish may be frozen when you put it in the marinade; it will defrost during the day in the refrigerator.
Wash and dry filets. Season with salt and pepper.
Place fish in a baking dish just large enough to hold it.
Add enough dry white wine to cover it about half the way up (use vermouth if you have nothing else open or available).
Top each filet with 1 tsp. of frozen orange juice and add one for the pan.
Add 2-3 cloves of garlic puréed/minced into the wine in the pan.
Add ½ tsp saffron threads to the pan
Add 1 tsp dried organeo to the pan
1tsp. sesame oil with cayenne or 1 tsp. sesame and ½ tsp chili flakes
Cover with foil
Bake for 20 minutes 400f/ 200C
You can uncover for the last five minutes or not.
Garnish with fresh citrus and serve with rice.
I make this quick and easy dish when I crave something elegant with a French flair that is also light and low-cal. You can make this dish in mere minutes, yet it is elegant enough for company.
I often make it with frozen Norwegian cod fillets. I adore this fabulous fish. The type I buy taste as good as fresh. They are flash-frozen and vacuum-packed. We buy lots of fresh fish, but I adore cod. This it the best I have found. Norwegian cod is not endangered and very healthful. It is low in fat high Vitamins A, D, and E, as well as fatty acid Omega three. It also has safe levels of mercury. But most important of all, it is delicious!
This recipe serves two, but it can be multiplied easily. It makes its own elegant wine sauce. Serve it with rice or quick-cook couscous, with green beans or asparagus.
Two fish filets – seasoned with salt and pepper
2 French shallots or half a sweet onion
1 large clove of minced garlic
1 small chopped, seeded roma tomato or ¼ cup of halved cherry or grape tomatoes
Sauté quickly and place on top of slightly-seasoned fillets
Optional: 1 tsp. sweet dried oregano, but do not use if it is old or bitter.
Place the ingredients in a shallow glass pan.
Pour white wine over to just cover fish. Use any good dry white wine.
Add 1 tbsp good oil or 1 tbsp. butter. Cover tightly with foil and bake at 350f/190c for 25 minutes, or until the fish is just done. It makes its own sauce. The timing is for fillets that are about 1 inch thick. If you use thinner fillets, check your fish after 10 minutes so it will not over cook. This recipe works well with halibut, or flounder.
Optional: Top with finely-shredded fresh basil or chopped parsley.