Oh my Cod, I love this fish!

Fish has become a weekly staple on my dinner menu.  I am not a fan of salmon and I find tilapia boring, but I do like a firm white fish.  Enter my favorite: Cod!  Cod is a cold water fish and has many health benefits:  It is low in calories while being high in protein.  Cod is a wonderful source of omega-3 fatty acids which the body needs for brain function and cardiovascular health.  And last but not least, cod oil has anti-inflammatory properties, so if you have gut or joint issues, cod may be the choice for you!  In addition to the health benefits, I tend to buy cod most often because it’s one fish that everyone in my house will eat without a fuss.

I am not one to buy a bottled marinade; too many ingredients I can’t pronounce, which means they shouldn’t be in my body.  So, I tend to experiment and make up my own.  The one I came up with most recently was a hit, and I have served it weekly with no complaint (even my fussy eater asked for seconds!).  I buy the loin cut, which is a thick rectangle shape, rather than a filet.  I find it easier to flip and less likely to break apart while cooking.  The flavor combination has a light, Asian flair, so let’s call it Asian Cod.

Asian Cod – Serves 4

1 pound cod, loin cut

2 tablespoons low sodium soy sauce (I use La Choy because it’s gluten free)

1 teaspoon roasted peanut oil (or sesame oil, or a flavored oil of your choice or just plain olive oil)

2 tablespoons fresh cilantro, chopped

2 tablespoons fresh scallions, chopped

1 tablespoon of fresh ginger, minced (or 1 teaspoon of ground ginger)

1 clove garlic, minced

Mix all ingredients, except the fish, together in a shallow bowl or tray.  Wash and pat dry the cod and place in the bowl.  Use your hands to coat both sides of the fish and let sit for at least 15 minutes so the flavors are absorbed.

IMG_3411

marinating in goodness!

Heat a large, non stick pan on medium heat.  Place the fish into the pan and put a cover 3/4 of the way over the pan, leaving room for the steam to escape.  Use a large spatula to gently flip the fish after about 6 minutes.  When the fish is done, the flakes spread and turn from translucent to opaque.

opaque and delish!

opaque and delish!

Last night I paired my Asian Cod with a sauteed snow peas recipe I threw together, but I will share that recipe tomorrow.  Enjoy and let me know if you and your fussy eaters like it!

xo

B

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Beth Rosen

Eating Attitudes™ & Gut Expert

Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.

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