Monday, January 13, 2014

Seared Cod with Lemon Butter Sauce and Mushroom Herb Brown Rice


Instead of going out for a date night this Saturday, we stayed in and I made dinner. After a few hectic weeks it was nice to relax. Dining out is expensive and we can’t seem to get out the door for less than 75$. This meal was a fraction of that cost (I’m estimating about 30$ with wine!). Pair the fish and rice with a colorful salad or steamed vegetable and the meal is complete.


Cod has a mild flavor that is easily seasoned. Its flavor is not too fishy so it is a fairly accepted fish. You can make this recipe from fresh or frozen cod. If using frozen fish pull it out a day in advance to thaw out.

I know a lot of people of weary of brown rice (perhaps for its crunchier texture), but this rice recipe is really flavorful. Brown rice is nutritionally superior to its white counterparts because it is a whole grain. This means that it has not been processed to remove the bran (where much of the vitamins, minerals, and fiber are concentrated). Without the bran you are left with a fairly simple carbohydrate that is easily digested. Fiber helps lower cholesterol, control blood sugar, and stave off hunger. Ever noticed that after eating a meal high in simple carbohydrates (for example tangerine chicken with white rice) that you are hungry in an hour or two? Swap out the sweet sauce and brown rice for the white and I bet it will stick with you longer!

Seared Cod with Lemon Butter Sauce
Serves 4

Ingredients:
1 pound cod fish
1 egg, beaten
1 cup bread crumbs
Pepper, to taste
1 Tbsp olive oil

1 Tbsp butter
½ tsp garlic
2 Tbsp lemon juice
1 cup of white wine
2 Tbsp half and half
1 Tbsp corn starch
¼ cup cold water

Directions:
  1. Cut the fish into 4 pieces (about 4 oz/piece). Pat the fish dry with a paper towel. Dip the fish in the egg and dredge in the breadcrumbs. Season with pepper.
  2. Heat the olive oil in a large frying pan over medium heat. Cook the fish for 3-4 minutes per side.
  3. Melt the butter in a small saucepan. Add garlic and sauté for 1 minute. Add lemon juice, white wine and cook for 3 minutes. Add the half and half. Mix the cornstarch in the water and add. Stir well and cook for 3-5 minutes, until slightly thickened.
Nutrition Facts: 4 oz portion of fish with sauce
310 calories, 10 g fat (3 g saturated), 18 g carbohydrates, 1 g fiber, 23 g protein

Mushroom Herb Brown Rice
Makes 6 servings (3/4 cup each)

Ingredients:
2 tsp olive oil
½ cup sweet onion, diced
1 cup baby bella mushrooms, thinly sliced
½ tsp chopped garlic
1 cup brown rice
2 ½ cups low sodium chicken broth
½ tsp dried rosemary
½ tsp dried parsley

Directions:
  1. Heat the oil in a medium saucepan over medium heat. Add the onion, mushrooms, and garlic and cook until softened, about 4 minutes.
  2.  Add brown rice, chicken broth, and spices. Stir and cover. Simmer for 45 minutes, stirring occasionally.
Nutrition Facts: ¾ cup
140 calories, 3 g fat (0 g saturated), 25 g carbohydrates, 250 mg sodium, 1 g fiber, 4 g protein

No comments:

Post a Comment

Print!