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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2 Comments

  • At 2014.09.29 08:32, Donna said:

    This cod looks awesome! Dan buys cod alot and we like it better than haddock.

    • At 2014.10.01 16:46, Choc Chip Uru said:

      Yep, I agree, this looks super healthy! Orange is such a brilliant flavour to add to savoury dishes 😀

      Cheers
      Choc Chip Uru
      Choc Chip Uru´s last blog post ..The Procrasti-BakerMy Profile

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