Skillet Cod with Orange Zest

by Joanne on September 28, 2014

This past weekend Ted and I went on a mattress hunting expedition.  It was unsuccessful.  We went to Sleep Number Bed and left in complete shock.  $6,000 for a mattress?!  Not for us.  

We also went to our cell phone provided since we received an offer on the new iPhone good thru 9/30/2014.  Turned out that deal didn’t apply to us.  Hmm!???!  …and WHY did they send it to us in the first place?!  Another disappointment.

So we ended up at a local football game:  Utica College vs. Brockport.  

UC Football

We stayed for most of the 2nd half with UC ahead.  Unfortunately we missed the most exciting part of the game which came in the last 5 minutes. 

On a good note, we both had very good training runs, our last ones before the Portland Marathon in Oregon next weekend.  Yay Us!

PM2014_masthead

So now we need to stay healthy and part of that task involves eating nutritionally packed, low fat food.  Here’s the recipe.

Skillet Cod with Orange Zest

An easy week night recipe that’s healthy, low in calories, low in fat, high in protein and a good source of fiber. 

Based on a recipe in Cooking Club Magazine, Spring 2014

Skillet Cod with Orange Zest4

Serves 4

  • 1 TBS olive oil
  • 1/2 large sweet onion, chopped
  • 1 tsp minced garlic
  • grated peel off of one medium orange *You will need a small piece of cheese cloth and cooking twine
  • 15 oz can diced tomatoes
  • 1 teaspoon basil
  • 1 lb. skinless cod, cut into 4 pieces
  • 1/2 tsp salt – separated
  • 1/4 tsp pepper
  • 1 cup broccoli florets
  • 3 cups fresh baby spinach

Heat the oil in a large, high sided skillet over medium heat. Add the onion and cook for 5 minutes. 

Wrap the peel in the cheese cloth and tie.  Add the cheese cloth wrapped peel and the garlic to the onions in the skillet and cook for 1 minute. Stirring frequently.  Add the tomatoes and basil. Cover, reduce heat to low and simmer for 20 minutes. Stir occasionally.

Sprinkle cod with 1/4 tsp salt and 1/4 tsp pepper.  Add to the tomato skillet.  Allow to cook for 5 minutes.  Turn the cod over. Add the broccoli and spinach. Allow broccoli to warm through and the spinach to wilt. Add the remaining 1/4 tsp salt. Toss gently and serve.

Skillet Cod with Orange Zest3

The citrus flavor is bursting in this deliciously healthy dish.

Skillet Cod with Orange Zest2

What are you eating that’s nutritionally packed and low in fat this week?

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It’s hard to believe we’re in Utica with the forecast predicting so many days of sun.  I don’t know how the folks around here are going to deal with it?  All that vitamin D, all that happiness, it’s going to ruin our upstate reputation! 

grumpy

Recipe time… Eat Fish. Feel Good (not grumpy).

Let’s face it, when you eat a lot of fish like Ted and I do, the quick way to prepare it gets old. Guess that’s the way it is with any food you eat on a regular basis.  Even though you enjoy it, you eventually want something different. 

I went onto Pure Food Fish Market’s website, this is a site I order a lot of fish from with OUTSTANDING success in quality, taste, delivery…you name it.  I looked for a recipe and found some delicious looking ideas.  

purefoodfish2

Naturally, the recipe I chose, I tweaked and the outcome was really, really good.  Even though the following ingredients and instructions look long and tedious, it’s an easy preparation.  This was a week night meal, made from start to finish in 1 hour.  It won’t disappoint.

Salmon with corn and pepper salsa green pepper sauce and potato1

GREEN PEPPER Vinaigrette

  • 1 tablespoons honey
  • 2 tablespoons fresh lime juice
  • 2 tablespoons green bell pepper, very small chop
  • 1/2 tsp minced garlic
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper, to taste

SWEET POTATO WEDGES

  • 1 large sweet potato, washed, microwave for 4 minutes. Cut into 12 wedges.
  • 2 tsp olive oil
  • Salt to taste

Corn and PLUM Tomato Salsa

  • 12 oz can Chipotle White corn, drained and rinsed.
  • 3 plum tomatoes, chopped and wet/seedy area discarded.
  • The rest of the green bell pepper, chopped
  • 1/2 large yellow onion
  • 2 TBS fresh cilantro, chopped
  • 2 tablespoons fresh lime juice
  • 1 tablespoon olive oil

For the salmon

  • 1 1/2 lbs. salmon
  • Salt and freshly ground black pepper, to taste
  • 1 tablespoon olive oil, more as needed

Vinaigrette

  1. In a microwave safe bowl, mix all ingredient for vinaigrette. Place a clean paper towel over the top of the bowl and microwave for 1 minute. Stir and set aside.

POTATOES

  1. Preheat oven to 425 degrees. Line a baking sheet with non stick foil, add oil, salt, and toss potatoes to coat. Roast until potatoes are golden brown. Set aside.

Salsa

  1. Add all salsa ingredient together and place on a large piece of aluminum foil then grill on medium high heat until charred and tender. Adjust seasoning to taste, and set aside.

salmon

  1. Preheat the grill to medium high heat. Season salmon on both sides with salt and pepper. Cook for about 10 – 12 minutes or until desired doneness.

TO SERVE:

To serve, place four potato wedges on each of four plates. Lay salmon on top of potatoes, and top each piece with salsa. Around the base of each plate, spoon a bit of vinaigrette. Serve immediately.

Salmon with corn and pepper salsa green pepper sauce and potato2

Have you ever ordered meat/fish online to be delivered direct to your door?  If so, how was the quality?

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