BAKED FISH WITH SUMMER SQUASH
Think baked fish is boring? One taste of this catch of the day, and you'll be hooked. Thinly slice the squashes so they cook as swiftly as the cod or halibut, and combine them with capers, thyme, and olive oil. Covering with foil for most of the cooking time is key: The protein stays tender, the vegetables get soft and juicy, and every forkful bursts with flavor.
Provided by Shira Bocar
Categories Food & Cooking Ingredients Seafood Recipes
Time 55m
Number Of Ingredients 8
Steps:
- Preheat oven to 400°F. Place squashes, thyme, and capers in a 9-by-13-inch baking dish; drizzle with 2 tablespoons oil and season with salt and pepper. Toss to combine.
- Season fish with salt and pepper; arrange over squashes. Top with tomatoes. Drizzle fish and tomatoes with remaining 1 tablespoon oil. Cover with parchment-lined foil and bake 15 minutes.
- Remove foil and continue to bake until fish is opaque and squashes are tender, about 10 minutes. Serve with rice.
BAKED COD WITH SUMMER SQUASH
Another great way to serve cod, especially with all that wonderful summer squash from the Farmer's Market. It's very healthy because you can get away with using very little oil. This recipe comes from the Whole Foods website.
Provided by Kozmic Blues
Categories Vegetable
Time 35m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 400 degrees.
- In a small bowl, mix together bread crumbs, Parmesan, rosemary, and 1 tablespoon of oil; set aside.
- In a large ovenproof skillet, heat remaining 1 tablespoon oil over medium heat.
- Add onion and garlic and saute until onion is tender about 5-6 minutes.
- Stir in bell pepper, yellow squash, salt and pepper to taste.
- Cook, stirring occasionally, five minutes or until pepper is crisp-tender.
- Stir in tomatoes.
- Bring to a boil and cook until lightly thickened (5 minutes).
- Place cod on top of vegetables and sprinkle with salt and pepper to taste.
- Top with bread crumb mixture.
- Bake, uncovered, 20 minutes or until cod is cooked through and bread crumbs are lightly browned.
Nutrition Facts : Calories 345.6, Fat 10.8, SaturatedFat 2.5, Cholesterol 103.3, Sodium 385.9, Carbohydrate 15.6, Fiber 2.7, Sugar 6.3, Protein 45.8
ROASTED WINTER SQUASH WITH SEARED COD
Roasting slices of winter squash with nothing more than butter or oil is very effective. It's a preparation that can form the basis of a main dish (as it does here, with cod) or stand alone, especially when sprinkled with a dusting of a good spice mixture.
Provided by Mark Bittman
Categories dinner, main course
Time 30m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Preheat oven to 400 degrees. Melt half the butter in a small saucepan.
- Put 2 tablespoons melted butter in a roasting pan and arrange squash slices in one layer on it. Sprinkle with salt and pepper and drizzle remaining 2 tablespoons melted butter on top. Roast without turning for 20 to 30 minutes, or until squash is tender; keep warm while you finish fish.
- About 5 minutes before squash is done, put a heavy skillet over medium-high heat for about 2 minutes; add 2 tablespoons butter. Dredge cod pieces lightly in flour and sprinkle with salt and pepper. Add to skillet and turn heat to high; cook, turning only once, until nicely browned on both sides and cooked through (a thin-bladed knife will meet little or no resistance when fish is done).
- Arrange squash slices on a platter, then top with fish. Add remaining butter to skillet over medium heat; when it sizzles and browns, add vinegar and cook for 10 to 20 seconds more. Pour over all and serve immediately.
Nutrition Facts : @context http, Calories 494, UnsaturatedFat 7 grams, Carbohydrate 35 grams, Fat 24 grams, Fiber 5 grams, Protein 33 grams, SaturatedFat 15 grams, Sodium 877 milligrams, Sugar 7 grams, TransFat 1 gram
COD WITH ROASTED TOMATOES AND SUMMER SQUASH
Steps:
- Preheat the oven to 250°F. Set a wire rack on a rimmed baking sheet.
- Season the tomatoes with salt and pepper and drizzle with oil. Arrange on the rack, cut sides up. Bake until shriveled around the edges (but not dry), about 35 minutes. Cool, then peel and chop, reserving all of the flesh and juices.
- Raise the oven temperature to 400°F.
- Toss the squash with the chile flakes, 2 tablespoons of the oil, and a pinch of salt. Spread on a rimmed baking sheet. Roast until golden brown, about 17 minutes.
- Meanwhile, heat 1/3 cup of the oil in a medium saucepan over medium-high heat. Add the onion and garlic and season with salt. Cook until golden, about 5 minutes. Add the chile, rosemary, and tomatoes and their juices and simmer for 6 minutes. Fold in the roasted squash and simmer for 2 minutes longer. Keep warm.
- Heat a large ovenproof skillet over high heat until hot. Season the cod with salt and pepper and dust with Wondra. Coat the skillet with oil. When it's almost smoking, add the cod. Cook for 1 minute, then transfer to the oven. Cook until a knife pierces easily through the flesh, about 5 minutes.
- Stir together the herbs and 3 tablespoons of the oil. Season with salt. Divide the tomato-squash stew among 4 shallow bowls. Place a fillet on top and spoon the herb oil over the fish. Serve immediately.
- c'est bon
- Wondra is a superfine flour most commonly used to thicken gravy. I find that it does wonders for getting a thin, crisp golden brown crust on fish.
BAKED COD WITH SUMMER SQUASH
WW friendly version of Kozmic Blues' recipe by the same name (http://www.food.com/recipe/baked-cod-with-summer-squash-98737). 6 points per serving.
Provided by psycedmom
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 400 degrees.
- In a small bowl, mix together bread crumbs, rosemary, and oil; set aside.
- Spray a large ovenproof skillet with cooking spray, heat over medium heat.
- Add onion and garlic and saute until onion is tender about 5-6 minutes.
- Stir in bell pepper, yellow squash, salt and pepper to taste.
- Cook, stirring occasionally, five minutes or until pepper is crisp-tender.
- Stir in tomatoes.
- Bring to a boil and cook until lightly thickened (5 minutes).
- Place cod on top of vegetables and sprinkle with salt and pepper to taste.
- Top with bread crumb mixture.
- Bake, uncovered, 20 minutes or until cod is cooked through and bread crumbs are lightly browned.
Nutrition Facts : Calories 263.5, Fat 5.2, SaturatedFat 0.8, Cholesterol 97.8, Sodium 255.3, Carbohydrate 10.4, Fiber 2.6, Sugar 5.7, Protein 42.5
FISH FILLETS WITH TOMATOES, SQUASH, AND BASIL
Provided by Bon Appétit Test Kitchen
Categories Fish Bake Quick & Easy Low Cal Dinner Basil Squash Zucchini Summer Healthy Yellow Squash Bon Appétit Pescatarian Paleo Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free Kosher
Yield Makes 4 servings
Number Of Ingredients 8
Steps:
- Place four 14x12" sheets of parchment paper, or heavy-duty foil if grilling, on a work surface. Divide squash among parchment sheets, arranging on one side of sheet in thin layers. Sprinkle shallots and sliced basil over, dividing equally. Scatter tomato halves around squash. Drizzle each packet with 1 tablespoons wine and 1/2 tablespoon oil (add 1/2 tablespoon water to each if grilling). Season with salt and pepper. Place a fish fillet atop each portion. Season with salt and pepper; drizzle 1/2 tablespoon oil over each.
- Fold parchment over mixture and crimp edges tightly to form a sealed packet. DO AHEAD: Can be made 4 hours ahead. Chill. Let stand at room temperature for 15 minutes before continuing.
- Preheat oven to 400°F. Place packets in a single layer on a large rimmed baking sheet. Alternatively, build a medium fire in a charcoal grill, or heat a gas grill to medium-high. Bake or grill fish until just cooked through (a toothpick poked through the parchment will slide through fish easily), about 10 minutes. Carefully cut open packets (steam will escape). Garnish with basil leaves.
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