Tender and flaky filets of cod served with a sweet and fragrant rosemary orange sauce.
This is my all time favorite plate. It’s a perfect size and I completely adore the bird. It was a gift from my friend, Pam, who has always supported my blogging efforts. I love her for that.
This beloved plate is ideal to show off these filets of cod. It holds the orange sauce with its balance of savory and sweet on the plate, so I can dredge my fish through it while I pick up chunks of squash along the way.
I’m a fan of orange sauces and use them often in combination with cod and vegetables. Broccoli and colorful peppers were in the mix on this particular night.
This cod recipe was adapted from Mark Bittman’s popular cookbook, How to Cook Everything. Mark’s book sits on my counter, and while it doesn’t have a low calorie focus, it’s a terrific resource. I simply adapt his recipes to fit my lifestyle.
At the heart of this cod recipe is this sweet rosemary and orange sauce. The woodsy flavor of rosemary does a good job of taming that sweet orange juice.
After a dusting in flour, cod is added to a pan, and cooks quickly while I reduce my sauce and cook the squash.
I’m still loving black rice. You won’t find white varieties in my house. I much prefer their nuttier alternatives.
That’s it for today folks. I’m off to Minneapolis, Minnesota for a work conference, and wishing you a terrific week ahead!
Serves 2 servings
Shake It Up! You can use any white fish with this orange sauce, not to mention boneless skinless chicken breasts, or boneless pork chops. The sauce and vegetables would easily work with all.
- 2 tablespoon grapeseed oil
- ½ cup shallots, sliced
- 2 cups zucchini, sliced
- 1 ½ tablespoons fresh rosemary, minced
- 2 clove garlic, minced
- 1 cups orange juice, 100% juice
- 1 teaspoons Chinese hot mustard
- ½ cup flour
- 12 ounces cod filets
- Preheat a large non-stick skillet over medium high heat with 1 tablespoon oil. Add shallots. Cook for 3 - 5 minutes to soften.
- Add zucchini, rosemary, garlic, orange juice and hot mustard to the pan. Cook for 5 - 8 minutes to reduce the juice to a sauce-like consistency.
- In another non-stick skillet heated over medium high, add remaining oil.
- Dredge cod filets in flour, then add to the skillet. Reduce heat to medium and brown cod on one side for 3 minutes, then flip and brown on the other side. Cook until fish is just cooked at the thickest part. Don't over cook, or fish will be dry.
- Serve cod with orange sauce and zucchini.
Calories: 469kcal Weight Watchers PointsPlus 12 Saturated fatty acids: 1.88g Monounsaturated fatty acids: 2.58g Polyunsaturated fatty acids: 10.33g Total fat: 14.80g Calories from fat: 133 Cholesterol: 79mg Carbohydrate, by difference: 50.00g Total dietary fiber: 3.44g Protein: 32.79g Total lipid (fat): 15.96g Water: 409.54g Ash: 4.50g Total sugars: 13.72g Calcium: 104mg Iron: 3.85mg Magnesium: 91mg Phosphorus: 611mg Potassium: 1189mg Sodium: 560mg
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