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Baked Cod with Vegetables Tasty Recipe.
Cod meat is white in color, is moist and lean, medium- to firm-textured, and delicately flavorful with a mild taste. Tender, thick fillets with large flakes that separate when cooked. Cod is a good source of low fat protein, phosphorus, niacin, and vitamin B12, an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).
Microwave Baked Cod Recipe - Easy recipe how to make cod microwaved with tomatoes, potatoes, and green pepper. Cod fish, tomatoes, green pepper and potatoes are perfect together, appetizing, very tasty and economical.
Ingredients:
- 1 1/2 pounds (680 g) fresh Cod steaks or fillets
- 4 tablespoons (60 mL) oil
- 3 garlic cloves, minced
- 1 bay leaf
- 1 tablespoon (15 mL) flour
- 1/4 cup (60 mL) minced parsley
- 1/2 cup (125 mL) fish stock or water
- 1 to 2 cups (250 to 500 mL) small frozen peas
- 3 or 4 eggs
- Salt and pepper, to taste
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Serves/Makes: 4
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How to cook Baked Cod with Vegetables:
- Rinse haddock steaks or fillets in cold water, drain and dry with paper toweling.
- In an 8-inch (20-cm) square dish, preheat oil for 3 minutes at 'MAXIMUM'.
- Mix in garlic, bay leaf, flour and parsley.
- Stir well mix in fish stock or water.
- Add fish steaks or fillets and frozen peas.
- Cover with waxed paper.
- Microwave for 5 minutes on 'MAXIMUM'.
- Stir peas and cooking liquids leave to rest for 4 to 5 minutes.
- Using a slotted spoon, transfer fish onto a hot plate.
- Delicately break-up eggs into cooking juices.
- With the tip of a knife, break-up egg yolks.
- Cover with waxed paper microwave on 'MEDIUM', 1 to 2 minutes per egg.
- As soon as eggs are set, serve each fish serving with an egg and a little sauce.
Notes:
This recipe for Baked Cod with Vegetables serves/makes: 4. Great tasting food is easy to cook, delicious, simple and very affordable dish. Preparation time: 15 minutes, Cooking time: 10 minutes.
Main Ingredient: Pacific Cod
Preparation Method: Microwave
Cuisine: American
How to clean Cod:
Scale the fish by placing it in the sink under cold running water. Grasp the fish firmly by the gills and scrape off scales starting from the tail to the head with a fish scaler or small, dull knife using short strokes.
To remove the head, cut the flesh on both sides with a knife. If the fish is small, slice directly through the spine. For a larger fish, place the knife between vertebrae and tap the back of the knife with a hammer.
To fillet, place the cod on its side. Insert the sharp, thin knife behind the gills, and cut in an arc down to just above the backbone. Continue cutting parallel to the backbone toward the tail. Bring the knife up at the tail to remove the fillet.
To make steaks, place the cod on its side. With a sharp knife, cut slices 3/4 to 1/2-inch thick perpendicular to the spine. Tap the back of the blade with a wooden hammer (mallet) to cut through the spine.
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