Sauteed Cod with Tomatoes and Olives

Sautéed Cod with Tomatoes and Olives

Any kind of flaky or firm white fish will work in this recipe, including halibut, striped bass, tilapia, or swordfish. Because cod is on the flaky side you have to be gentle handling it.


24 ounces uncooked Atlantic cod
½ teaspoon kosher salt
¼ teaspoon black pepper, freshly ground
2 tablespoons olive oil, divided
1 large uncooked shallot(s), sliced lengthwise, (1 cup)
10 oz, mini San Marzano variety, or grape tomatoes, halved
16 olive(s) medium, Kalamata variety, pitted and torn in half
1 pinch red pepper flakes
½ cup fresh parsley, Italian variety, divided
½ cup basil, torn if large, divided
¼ cup water

1. Season fish with salt and pepper and coat with 1 tsp oil; set aside on a plate.
2. Heat a large (12-inch) nonstick skillet over medium-high heat. Add 1 Tbsp oil to skillet; carefully arrange fish in skillet, placing each piece down facing away from you (to prevent oil from splattering in your direction). Let fish cook without moving it, for 2-3 minutes (you can peek to check color). Turn fish; cook for 2-3 minutes on other side. Transfer fish to a plate (the fish won’t be all the way cooked through at this point).
3. Add remaining 2 tsp oil and shallots to same pan; Cook, stirring frequently, until it starts to turn golden, 5-6 minutes. Add tomatoes, olives, red pepper flakes, half the herbs, water, and a pinch salt and pepper if desired; cook 1-2 minutes. Reduce heat to medium; return fish to pan, gently nestling the pieces among tomato mixture so they touch pan bottom. Cover; cook until fish is just opaque in center and tomatoes are heated through, 2-3 minutes. Sprinkle with remaining herbs; serve immediately with optional lemon wedges.
4. Serving size: 1 piece fish and 1/2 c sauce

• Prep: 30 Minutes
• Cook: 20 Minutes

Source: Weight Watchers (Servings: 4 | Yield: Serving size: 1 piece fish and 1/2 c sauce)

Sauteéd Cod with Spicy Garlic Sauce

Sauteéd Cod with Spicy Garlic Sauce

1 ½ pounds cod, or other thick white fish, 1 fillet cut into 2 or 4 pieces)
¼ cup olive oil, or peanut, or vegetable oil
flour for dredging
2 tablespoons minced garlic
1 tablespoon grated fresh ginger
1 tablespoon dry white wine, or sherry
½ cup chicken stock, or beef, or vegetable stock, or water
1 tablespoon soy sauce
½ teaspoon crushed red pepper flakes, or chlle garlic paste, or hot sauce, to taste
minced cilantro, for garnish
Lime wedges, for garnish

1. Heat a large skillet, preferably non-stick, over medium high heat for two or three minutes. Add the oil to the skillet and, when it is hot (a pinch of flour will sizzle), season the fillets well, then dredge them in the flour shaking off any excess. Add them to the pan.
2. Raise the heat to high and cook until browned on each side, turning once. Total cooking time will be about 10 minutes. Any thick fillet, when done, will still be firm and juicy, but will have lost its translucence, and a thin-bladed knife will pass through it fairly easily. Sturdier fillets will take a minute or two longer than cod and other relatively delicate fish.
3. When the fish is done, remove it to a warm plate.
4. Pour off any remaining oil in the pan, then wipe it out (carefully it’s still hot). Add 1 tablespoon of fresh oil, turn the heat to high. Add 2 tablespoons minced garlic and 1 tablespoon peeled and minced or grated fresh ginger; cook for 15 seconds.
5. Add 1 tablespoon dry white wine or sherry, followed almost immediately by 1/2 cup chicken, beef, or vegetable stock, or water. Cook for 30 seconds, then add 1 tablespoon of soy sauce and 1/2 teaspoon crushed red pepper flakes, chili-garlic paste (available Asian markets) or hot sauce, to taste.
6. Pour the sauce over the fish and serve immediately. Garnish with minced cilantro leaves and serve with lime wedges instead of lemon.

Source: How to Cook Everything by Mark Bittman (4 servings)

Spiced Cod with Broccoli-Quinoa Pilaf

Spiced Cod with Broccoli-Quinoa Pilaf

3 teaspoons olive oil
½ small onion, chopped
kosher salt and black pepper
1 cup quinoa, rinsed well
2 cups chopped broccoli
¼ cup raisins
½ cup roasted almonds, coarsely chopped
2 scallions, sliced
4 6-ounce pieces skinless cod, halibut, or striped bass fillet
½ teaspoon paprika

1. Heat 1 teaspoon of the oil in a medium saucepan over medium-high heat. Add the onion and season with ¾ teaspoon salt and ¼ teaspoon pepper. Cook, stirring occasionally, until softened and starting to brown, 3 to 4 minutes.
2. Add the quinoa and 1½ cups water to the saucepan and bring to a boil; reduce heat to low, cover, and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold the broccoli and raisins into the quinoa, cover, and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, scallions, ½ teaspoon salt, and ¼ teaspoon pepper.
3. Meanwhile, heat the remaining 2 teaspoons of oil in a large non-stick skillet over medium-high heat. Season the cod with the paprika, ¼ teaspoon salt, and ¼ teaspoon pepper and cook until opaque throughout, 3 to 4 minutes per side. Serve with the pilaf.

Melissa’s notes – I made the quinoa in my instant pot. I sauteéd the onions in 1 teaspoon of oil until brown then added the chopped broccoli, quinoa, raisins, 3/4 teaspoon salt and 1/4 pepper. Set instant pot to high pressure to cook for 1 minute. Let depressurize for 15 minutes. Open instant pot and fluff quinoa. Stir in scallions, chopped nuts, 1/2 teaspoon salt and 1/4 teaspoon pepper.

• Prep: 25 Minutes
• Total Time: 30 Minutes

Source: Real Simple (4 servings)

Baked Panko Rockfish with Gingery Cabbage

Baked Panko Rockfish with Gingery Cabbage

For the cabbage
16 leaves napa cabbage
2 small carrots, cut for slaw
2 green onions
½ teaspoon salt
½ inch piece fresh ginger, peeled
1 tablespoon rice vinegar
1 teaspoon soy sauce
1 teaspoon toasted sesame oil
½ teaspoon sugar
For the fish
1-½ lb. rockfish or cod fillets
2 teaspoons soy sauce
1 egg, lightly beaten
1 cup panko
½ cup all-purpose flour
2-4 tablespoons vegetable oil

1. Cut up the cabbage leaves, slicing the thick bottom portions into 1/2-inch ribbons and chopping the leafy tops into bite-size pieces. Peel the carrots and cut into matchsticks. Thinly slice the green onions, including the dark-green tops. Place the cabbage, carrots and green onions in a colander in the sink. Sprinkle with 1/2 teaspoon salt and massage the salt into the vegetables. Let sit 30 minutes to 1 hour.
2. Meanwhile, prep the fish. Preheat the oven to 450°F and put a large oven-safe skillet on the middle rack while the oven heats. Cut the fillets into serving-size pieces. Using a spoon or brush, rub or brush a small amount of soy sauce over both sides of each piece. Set aside in the refrigerator.
3. Grate the ginger into the bottom of a large mixing bowl. Add the vinegar, 1 teaspoon soy sauce, sesame oil and sugar and whisk together. Set aside.
4. Lay out 3 plates or shallow bowls for the flour, egg and panko. Season the panko with a big pinch of salt. One at a time, dredge the fish pieces in flour, shaking off the excess. Dip them in the egg, and coat with the panko crumbs. Pull the pan from the oven and coat the bottom with 2 tablespoon of oil. Arrange the fish pieces in a single layer. (You may have to cook the fish in 2 batches, depending on the size of the pan.) Bake until just cooked through, flipping halfway through, about 4 minutes per side for thick pieces, 2 to 3 minutes for thinner ones.
5. While the fish is baking, lightly squeeze the excess moisture from the cabbage mixture and add it to the bowl of dressing. Toss the cabbage and dressing together and serve with the hot fish.

The longer the vegetables sit after being salted, the more deeply seasoned they will become, so it is worth giving them the extra time if you have it.

Rockfish may also be labeled as rock cod, Pacific snapper, red snapper or Pacific Ocean perch. As long as it is not trawl-caught, it is a sustainable seafood choice.

Source: Inspired by Chez Panisse (4 servings)

Cod Cakes

Cod Cakes


4 peppercorns
1 bay leaf
1 lemon
1 lb. cod
2 tablespoons unsalted butter
2 ribs celery
1 medium-size yellow onion
2 cloves garlic
1 tablespoon reduced fat mayonnaise , or regular, heaping
2 teaspoons Dijon mustard
2 eggs
1 ½ teaspoons kosher salt
½ teaspoon freshly ground black pepper
2 teaspoons old bay seasoning
40 unsalted saltine crackers, (one sleeve)
½ bunch parsley
¼ cup neutral oil

1. Fill a shallow, wide pan with high sides with about an inch of water, and set it over high heat. Add the peppercorns, bay leaf and 1 section of the lemon to the water, and allow it to come to a bare simmer. Place the fish into this poaching liquid, and cook, barely simmering, until the flesh has just begun to whiten all the way through, approximately 6 to 8 minutes. Using a wide spatula, carefully remove the fish from the water, and set aside to cool.
2. Empty the pan, and return it to the stove, over medium-high heat. Add the butter, and allow it to melt, swirling it around the pan. When the butter foams, add the celery, onions and garlic, and sauté, stirring often, until the vegetables soften and the onions turn translucent, then transfer them to a large bowl.
3. In a small bowl, mix together the mayonnaise, mustard, eggs, salt, pepper and seasoning salt (or paprika and hot-pepper flakes), then add this mixture to the bowl with the sautéed vegetables, pour the crushed saltines or bread crumbs over them and stir to combine. Add the parsley, and stir again.
4. Flake the cooked fish into the binding sauce carefully, keeping the flakes as whole as you can manage, then gather them into small balls, and form them into patties, 4-6 for a main course, 6-8 for an appetizer. Place them on a sheet pan or platter, cover loosely with plastic wrap and transfer them to the refrigerator for at least 30 minutes to set.
5. Set a large sauté pan over high heat, and add to it the neutral oil. When the oil is shimmering, remove the fish cakes from the refrigerator, and carefully sauté the patties until they are golden brown, approximately 4 to 5 minutes a side. Work in batches if necessary. (A small smear of mayonnaise on the exterior of the patties will give them a crisp crust.) Serve them alone, or with greens dressed in a lemony vinaigrette, with the remaining wedges of lemon.

• Total Time: 1 Hour
• Chill: 30 Minutes

Source: New York Times Recipes (Servings: 6 | Yield: 4-6 servings for a main, 6-8 for appetizer)

Spanish Cod and Rice Chowder

Spanish Cod and Rice Chowder
Quick-cooking brown rice comes in convenient boil-in-a-bag packets (four 1-cup packets to a box).

2 teaspoons olive oil
1 large onion, chopped
2 cloves garlic, minced
1 teaspoon paprika
1 medium green pepper, seeded and chopped
1 medium red pepper, seeded and chopped
3 cups vegetable broth, or fish broth or bottled clam juice
14 ½ ounces canned diced tomatoes, (I used fire-roasted)
1 cup instant brown rice
1 tablespoon fresh thyme, fresh, chopped or 1 teaspoon dried
½ teaspoon saffron, threads, crushed (optional)
1 pound cod, or haddock, cut into 1-inch pieces
6 large olives, chopped
¼ cup fresh parsley, chopped
⅛ teaspoon black pepper, freshly ground, or to taste
1. Heat the oil in a nonstick Dutch oven over medium-high heat. Add the onion, garlic, and paprika. Cook, stirring frequently, until softened, about 3 minutes. Add the green and red bell peppers and cook, stirring frequently, until softened, about 6 minutes.
2. Add the broth, tomatoes, rice, thyme, and saffron; bring to a boil. Reduce the heat and simmer, covered, until the rice is tender, about 8 minutes.
3. Add the cod and olives; return to a boil. Reduce the heat and simmer, covered, until the cod is just opaque in the center, about 4 minutes. Stir in the parsley and ground pepper just before serving.

Regular brown rice takes 40 minutes to cook, so we use convenient quick-cooking brown rice, which cooks in about 8 minutes.

Omit the olive oil, spray the Dutch oven lightly with nonstick spray, and reduce the amount of fish to 3/4 of a pound to save a POINT per serving.
• Prep: 20 Minutes
• Cook: 26 Minutes

Source: Weight Watchers (4 servings | scant 2 cups per serving)

Alaska Cod With Greek Walnut Salsa

Alaska Cod With Greek Walnut Salsa

6 Alaska cod fillets, (6 oz each)
oil, as needed
Greek Walnut Salsa:
1 ¼ cups tomatoes, finely chopped
½ cup cucumbers, finely chopped
2 tablespoons olives, finely chopped
2 tablespoons red onions, finely chopped
1 tablespoon lemon juice
1 teaspoon olive oil
1 teaspoon parsley, chopped
¼ teaspoon garlic, minced
1 pinch oregano, dried
¼ cup walnuts, chopped, toasted

1. Season cod fillets with salt and pepper. Sauté in oil in a non-stick or heavy sauté pan over medium-high heat until fish just flakes when tested with a fork. To serve, divide cod between serving plates and top evenly with salsa.
2. Greek Walnut Salsa: Mix together all ingredients except walnuts until well combined. Season with salt and pepper; stir in walnuts just before serving.

Source: Alaska Seafood Marketing Institute (6 servings)