Tuesday, March 13, 2012

Healthy Recipe Lean & Green: Broiled Cod with Parmesan Asparagus

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If you're not a particularly huge fan of seafood - or you want to ease into it slowly, cod is a great place to start!  It is a firm fish, very mild and really easy to cook with.

Mr. Charming is responsible for all of the seafood dishes in our family (he's my hero).  When he had a hankering for cod, I was anxiously awaiting the final result - and let me tell you - it did NOT disappoint!

The [super simple] Spice Blend:

Mix and set aside. 

The lovely white fish fillets: 

The fish toppings: 

If you want to get the most from your seafood recipes, soak your fish (scallops, shrimp, etc) in milk to draw out the fishiness.  It works wonders! 
Then drain and rinse your fish.

Spray a non-stick stainless steel skillet (or baking dish) with PAM and lay your fillets in the pan. 
Sprinkle both sides with the spice blend - add to taste, but next time will we add more!

Lay sliced tomatoes over each fillet: 

Sprinkle 1/2 Tbl parmesan on each fillet:
And place your skillet in the oven for 8 minutes.

While you're waiting; wash, chop and put your asparagus in a large non-stick skillet sprayed with PAM.  Set heat to medium and saute until asparagus becomes soft (or to your liking) - about 10 min. 

Just as the asparagus is finishing up, add 1 Tbl of parmesan to the skillet and continue sauteing until cheese browns and releases its flavors. 

After the cod has cooked, turn your oven to broil (HIGH) and watch your fish for about 6 minutes - or until cheese begins to brown. 

Plate the yummy goodness up: 

This was delightful!  We will definitely be trying this again - with a little more spice (we didn't use the whole mixture)!  It was very moist, but firm and the tomato/parmesan was such a beautiful marry with the cod and asparagus.  Delish!

Broiled Cod with Parmesan Asparagus
2 servings

1 lb fresh Cod Fish fillets
½-1 tsp Lemon juice
1 small Tomato, sliced
2 tablespoons Grated Parmesan Cheese
1 lb Asparagus Spears (we had about 10 spears each - plus the tomato to satisfy the "green")

Spice Blend:
¼ teaspoon salt
¼ teaspoon paprika
1 dash black pepper
1 dash cayenne pepper

Combine all spices in a small bowl and set aside.

Preheat oven to 425°.  Soak cod fillets in milk (optional) for 30+ minutes.  Drain, rinse and set aside.

Spray a non-stick stainless steel skillet with PAM cooking spray and place cod in pan.  Spray top of cod fillets with a little PAM as well.  Sprinkle both sides of fillets with spice blend.  Add the lemon juice to the pan (just so fillets sit in it).  Arrange 3 slices of tomato over the top of each fillet and sprinkle with 1/2 Tbl grated parmesan, each.

Bake cod fillets, uncovered for 8 minutes, then turn oven to high and broil for 6 minutes - or until cheese begins to brown.

In the mean time:  In a large non-stick skillet over medium heat, spray with PAM and add asparagus.  Cook until asparagus begins to wilt - about 10 minutes - then add 1 tablespoon parmesan and continue cooking until cheese is slightly browned and asparagus is soft (or to liking). 

Nutritional Information HERE.

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