Elegant Norwegian cod fillet, topped with sundried tomato and crispy Panko

I have just returned from magical trip to New Orleans. Any vacation there is foodie adventure for me. It is home to some of the best restaurants on the continent. Eating in the Big Easy is a religion. I always joke New Orleans is where they put the ‘die’ in diet. A dear friend who lives there asked what I cook at home, so that my husband is not 300 pounds. It’s a fair question, as we both love to eat. What I do is get a lot of flavour out of few calories. Here’s one of my favourite recipes. It is fast, easy and local.

 
Defrost or use fresh one white fish fillet per person, any type. I like black Norwegian Cod. It has firm, tasty, flesh and is not endangered. It is also on the low on the mercury list.
 
Place fish (it may still be frozen) in a covered container just large enough to hold it. Add 1clove of garlic crusted, ¼ cup of white wine, 1 tsp dried organeo, 2 tbsp. olive oil. Use any dry white wine, even vermouth. Shake together and marinate fish over night or at least 2 hours. Fish can defrost in marinade if convenient.
 
When ready to cook, preheat oven to 375 F/180C.
 
11/2 tbsp. per person of drained sun-dried tomatoes. Drain well on kitchen towels.
Put in mini food processor or blender and use a hand blender to grind into a coarse paste. Reserve covered.
 
Drain fish from marinade and towel dry. Season with salt and pepper. Place in shallow oiled dish.
 
Top with the sun-dried tomato puree and one fresh leaf of basil (optional). Divide the puree evenly between the fillets.
 
Mix 1½ tbsp. Panko or Japanese bread crumbs or plain bread crumbs per fillet with ¼ tsp salt and paprika (use sweet, hot or smoked as you prefer) and mix.
Use to top puree covered fillets. Top with bread crumbs with fresh ground pepper. Place in preheated oven for 25-30 minutes till cooked. Thinner fillets may take only 20 minutes; cod is a thick fillet.
 
Spicy and savory, the fish does not get overcooked and the topping is crunchy. It looks remarkably elegant for very little effort. It is also very low cal, coming in at about 260 calories per serving.
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