This Week in City Mom’s Kitchen – Mediterranean Wild Cod

This week in City Mom’s Kitchen we’re working with Chef Tom from President’s Choice Cooking School. He shows us how to use fresh herbs and vegetables and PC Blue Menu Wild Pacific Cod to make a tasty and low-calorie meal.

President's Choice Cooking School

I’m not a fish eater. The closest I get to eating fish is severely battered halibut so I was a little apprehensive to taste this dish but my pleasure on-screen is not enhanced! This recipe, and more importantly, the Wild Cod was amazing! I highly recommend this dish!

MEDITERRANEAN WILD COD

Mederterannean Wild Cod

INGREDIENTS

Makes 2 servings

  • 3/4 cup (175 ml) chopped cherry tomatoes
  • 1/4 cup (50 ml) chopped fresh basil
  • 2 tbsp (25 ml) chopped red onion
  • 2 tbsp (25 ml) chopped fresh parsley
  • Half clove garlic, minced
  • 4 tsp (20 ml) PC New World EVOO Extra Virgin Olive Oil
  • 2 tsp (10 ml) red wine vinegar
  • 1/2 tsp (2 ml) salt
  • 1 pkg (280 g) PC Blue Menu Wild Pacific Cod, thawed
  • 1/4 tsp (1 ml) freshly ground black pepper
METHOD
  1. In bowl, stir together tomatoes, basil, red onion, parsley and garlic. Stir in half of olive oil, red wine vinegar and pinch of the salt. Set aside.
  2. Pat fish dry; drizzle both sides with remaining olive oil and sprinkle with pepper and remaining salt. Heat large nonstick frying pan over medium-high heat; cook fish for 5 minutes, turning once, or until golden and flakes easily when prodded with a fork.
  3. Place one fillet on each of two plates; spoon tomato mixture on top. Serve with your favourite whole grain, such as quinoa or brown rice, if desired.
NUTRITION

Per serving: 220 calories, fat 10 g (of which 1.5 g is saturated), omega-3 polyunsaturates 0.26 g,  sodium 660 mg, carbohydrate 5 g, fibre 1 g, protein 27 g

Low in saturated fat, Good Source of Vitamin C, Source of Vitamin A

The MSC logo on PC Blue Menu cod is your assurance that the fish was sustainably sourced. No need to feel guilty about your diet either; cod is a source of healthy omega-3 fatty acids and low in saturated fat!

Mmm, healthy and tasty…the perfect combination!

 

Related Posts Plugin for WordPress, Blogger...
Share the joy
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •