Wednesday, March 26, 2008

Baked Cod Fillets with Roasted Potatoes

Tonight was a "eating healthy" kinda' night with not only fish, but a low-fat fish recipe. Here is the ingredients list:

2 tbsp extra virgin olive oil
6 medium garlic cloves, thinly sliced
1 tsp each thyme, salt, and ground pepper
2 lbs (about 6 med.) red potatoes, scrubbed and sliced into bite-sized pieces
1 med red onion, halved and sliced 1/4 inch thick
1 28oz can diced tomatoes, drained
6 cod fillets, 1 inch thick (about 6 Oz's each) - can substitute Arctic char, catfish, trout, red snapper, grouper, or tilefish.
1.5 tbsp sherry vinegar (garnish)
1 tbsp basil (garnish)
1 lemon, cut into wedges (for serving)

Mix the first six ingredients in a large bowl, then spread out into a 13x9 baking dish. Cover with aluminum foil and cook at 425 for 15 mins. Uncover and cook for about another 45 mins. until potatoes are tender (stirring occasionally). Pat dry fish fillets with paper towel, season with salt and pepper, and nestle in the potato mixture. Return to oven and cook for 10-15 minutes until fish flakes apart. *Drizzle with the sherry vinegar (if you can find it) and garnish with basil. Serve with lemon wedges.

Notes: We could not find sherry vinegar at Fortinos and the lady working there said she had never even heard of I just skipped this part of the recipe. The recipe also called for fresh herbs of which Fortinos had none. Bad day for Fortinos, I guess, so we just used the dry herbs. I totally forgot to include the lemon wedges and I feel this was entirely Shan's fault as she distracted me during this part of the meal prep. I did, however, add some "Mrs. Dash - No Salt Added - Citrus and Pepper Seasoning".

The meal is only 320 cal., 6 g fat (only 1g of which is the evil kind), with 34 g of protein and 4 g of fibre. :)


Daddy: "6 out of 10. Some of my potatoes weren't cooked enough and we should have used fresh fish instead of frozen. It would have been much better with fresh fish. We'll go to the fish market next time. Still, it was pretty good. I'd eat it again. But, with fresh fish".

Mommy: "The potatoes were fine, you big baby. I think it would have been much better with fresh fish, too, though. And, it's a bit too 'tomato-ey' for me".

Maddie: "10 fingers up! I really liked it. Don't feed me onions, though, I don't like onions. And, how was the service? Did you like how I put out all the place mats, and allll the forks, and allllll the water, and no one had to do anything?"

Jamie: "Thumbs up to the dinner, Mom. But, thumbs down to the water. I would have rather juuuiiiceee or soy milkshaaakkke or something else than just water. Thanks the the dinner, Mom, it was really, really, really, lovely". [she is too cute]

So, there you go. My advice...make sure your potatoes are really nice and soft before you add in the fish and go for fresh fish. I have no idea how it would taste with the sherry vinegar, or the fresh lemon wedges,'ll have to let me know if you try it that way.


And that is What's Cooking Wednesday!!!!!

1 comment:

Shan said...

Ooops! Sorry!

And I am entirely jealous that your kids will eat fish. Although Maya did eat pancakes last night for the first time ever. And tonight Abby ate one whole kernel of corn! Yay us!