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Thursday, March 31, 2011

Quick Braised Cod in Vegetable Broth

This is a perfect dish if you are looking for something quick and healthy. I used spicy vegetable juice and added jalapenos for some extra kick. Next time I might try adding some additional spices to layer the flavors. I bet curry or cumin and oregano would make nice additions. This was great served over wild rice. Thanks to my mom for sharing this with me!


Ingredients:
1 tablespoon olive oil
1 sweet onion, like Vidalia, cut in thin slices
1 red, orange or yellow bell pepper, seeded and cut into strips
1 jalapeno, chopped
Salt and pepper to taste
1/2 cup dry white wine
1 cup vegetable juice, such as V8 (low sodium is best, I used spicy V8)
Finely grated zest and freshly squeezed juice of 1 lemon (1 tsp. zest and 2 Tbsp. juice)
1/2 teaspoon sugar
1 pound skinless cod fillets (or other firm white fish, I used halibut), cut into 1 1/2 inch chunks
2 tablespoons chopped parsley for garnish (I used cilantro instead)

Directions:
Heat the oil in a 10 to 12 inch saute pan over med-high heat. Add the onion, bell pepper, jalapeno, salt and pepper, stir to combine. Reduce heat to medium and cook for about 10 minutes until the vegetables are soft but not brown.

Add the wine; increase the heat to med-high and cook for 2 minutes, then add the vegetable juice, lemon zest and sugar. Once the mixture comes to a full boil, immediately reduce the heat to med-low and cook for 5 minutes. Adjust the heat to maintain a low boil.

Add the fish; cover and cook for 10 minutes, maintaining a low boil.

Add the lemon juice and parsley or cilantro. Serve immediately.

Servings: 4
190 calories, 22 g. protein, 13 g carbs, 4 g fat, 1 g saturated fat, 65 mg cholesterol, 250 mg sodium, 2 g dietary fiber, 7 g sugar per serving.

Recipe slightly adapted from the Washington Post 
 

Linked to Shine Your Light Mangia Mondays and EKat's Kitchen Friday Potluck

Labels: , ,

7 Comments:

Blogger anniebakes said...

this looks great and i agree that curry would probably be a great addition! anne

March 31, 2011 at 10:19 AM  
Anonymous Amy @ The Savvy Kitchen said...

Yum! This looks good!

March 31, 2011 at 10:27 AM  
Blogger Susie said...

So glad you liked this. Your additions sound wonderful. I will have to try different spices. I added extra lemon juice and used a lemony vegtable juice that I got at Trader Joes and it was delicious.

March 31, 2011 at 1:11 PM  
Blogger Kristin said...

oh, i love everything about this recipe! spicy, healthy, filling... your recipes never disappoint, christina!

thanks for linking up to mangia mondays!

March 31, 2011 at 2:44 PM  
Blogger Kitchen Belleicious said...

I have never braised cod in something so this is new to me and excellent idea! I can't wait to try it out. The hubs can't eat meat on fridays because of lent so I am always looking extra seafood recipes this time of year!

April 1, 2011 at 8:33 AM  
Blogger Kristin said...

christina - just so you know, i featured your recipe on 5 favorites friday!

April 1, 2011 at 3:54 PM  
Blogger julie said...

This looks like a perfect meal for weeknight or company. The colors are gorgeous and the flavors sound beautiful as well. Great recipe!

April 4, 2011 at 2:23 PM  

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C + C Marriage Factory: Quick Braised Cod in Vegetable Broth

Quick Braised Cod in Vegetable Broth

This is a perfect dish if you are looking for something quick and healthy. I used spicy vegetable juice and added jalapenos for some extra kick. Next time I might try adding some additional spices to layer the flavors. I bet curry or cumin and oregano would make nice additions. This was great served over wild rice. Thanks to my mom for sharing this with me!


Ingredients:
1 tablespoon olive oil
1 sweet onion, like Vidalia, cut in thin slices
1 red, orange or yellow bell pepper, seeded and cut into strips
1 jalapeno, chopped
Salt and pepper to taste
1/2 cup dry white wine
1 cup vegetable juice, such as V8 (low sodium is best, I used spicy V8)
Finely grated zest and freshly squeezed juice of 1 lemon (1 tsp. zest and 2 Tbsp. juice)
1/2 teaspoon sugar
1 pound skinless cod fillets (or other firm white fish, I used halibut), cut into 1 1/2 inch chunks
2 tablespoons chopped parsley for garnish (I used cilantro instead)

Directions:
Heat the oil in a 10 to 12 inch saute pan over med-high heat. Add the onion, bell pepper, jalapeno, salt and pepper, stir to combine. Reduce heat to medium and cook for about 10 minutes until the vegetables are soft but not brown.

Add the wine; increase the heat to med-high and cook for 2 minutes, then add the vegetable juice, lemon zest and sugar. Once the mixture comes to a full boil, immediately reduce the heat to med-low and cook for 5 minutes. Adjust the heat to maintain a low boil.

Add the fish; cover and cook for 10 minutes, maintaining a low boil.

Add the lemon juice and parsley or cilantro. Serve immediately.

Servings: 4
190 calories, 22 g. protein, 13 g carbs, 4 g fat, 1 g saturated fat, 65 mg cholesterol, 250 mg sodium, 2 g dietary fiber, 7 g sugar per serving.

Recipe slightly adapted from the Washington Post 
 

Linked to Shine Your Light Mangia Mondays and EKat's Kitchen Friday Potluck

Labels: , ,