Thursday, February 25, 2010

Portuguese Baked Cod

The lovely Ruth of I love Flavor me inspired this dish I have been reading her blog for a while now, and always admire her seafood dishes.



Cod is a wonderful and healthy fish low in Saturated Fat. It is also a good source of Niacin, Vitamin B12 and Potassium, and a very good source of Protein, Vitamin B6, Phosphorus and Selenium.
Ingredients:
  • 4 pieces of Cod, Frozen wild Alaskan (I didn't use salted cod)
  • 1/2 green bell pepper chopped
  • 1/2 red onion chopped
  • a few olives
  • 4 cloves of chopped garlic
  • 2 bay leaves
  • 1/2 tablespoon paprika
  • some salt and pepper
  • olive oil
  • 1/2 cup frozen peas
  • one carrot chopped
  • 3 medium potatoes thinly sliced
  • 1/2 cup of milk, I used 2%
Method:

  1. slice the potatoes then boil with carrots for 5 minutes
  2. in a separate pan lightly poach the fish in the milk for 5 minutes not allowing it to fall apart
  3. then heat olive oil and saute the garlic, pepper, onion, olives and spices
  4. heat a little butter in the bottom on the dutch oven and layer the potatoes on the bottom, then add the veggies, carrots, and peas, with the cod and milk on top
  5. bake in the oven for 10-15 minutes at 300
This was a simple and delicious meal, little Jasmine ate a whole piece of fish!

Have a great weekend everyone

Love





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