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When You Gotta Have Cod

Cod

Overfishing has caused cod fisheries all over the Atlantic and Baltic to collapse. The Pacific species are still going strong, though, and that’s likely the cod fillet you’ll get if you go to the fishmonger today for cod. Generally, prices for cod have increased the past several years due to supply issues. If you have to have cod, though, it’s still a good, nutritional choice.

How much fish is enough for a serving? Usually, boneless fillets of about six ounces are perfect. So if you’re planning a dinner you’ll need 1½ pounds of fish to serve four adults. (Kids, I dunno. Mine never would eat fish, then suddenly she wanted a lot. Go figure.) Here’s a recipe that serves four:

Broiled Cod with Parmigiano Crumb Topping

  • 1½ pounds cod (or any white-fleshed fish)
  • 4 slices whole wheat bread
  • 1 cup shredded Parmigiano-Reggiano cheese (the good stuff; not grated!)
  • 1 tablespoon minced garlic
  • 1/2 teaspoon cayenne pepper (optional)
  • 1 tablespoon light olive oil
  • 1/4 cup fresh parsley leaves
  • sea salt and freshly ground black pepper, to taste
  • lime wedges, for squeezing

Heat the oven to 400° F. Dry the bread in the oven for about 2-3 minutes; not toasting, just drying. Place bread, cheese, garlic, cayenne pepper (if using), half the parsley and oil in a food processor and pulse the ingredients until they are fine crumbs. Line a baking sheet with foil or parchment. (Use non-stick spray at your discretion.) Place fish fillets on the baking sheet and season with salt and pepper. Pat the crumbs on the fish, and bake for 20 minutes or until fish is flaky and cooked through. Plate the fillets and garnish with remaining parsley. Serve with roasted veggies and a light green salad for a filling, low-calorie meal

No cod today? Use trout, haddock or pollock. Halibut works in this dish. Even tilapia fillets, I bet. For some reason, lime tastes better to me than lemon with some fish dishes. Experiment to find which citrus you prefer…

Enjoy the (Baked and Coddled) Heat!

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