:max_bytes(150000):strip_icc()/3605482-e243bbf49b0c4e0bbb51b05c75c54c3f.jpg)
This has become our favorite fish recipe. Besides being very tasty, it is a quick and easy recipe.
We use black cod (US name) or sablefish. Pollock can be used.
A while ago I found a similar recipe in a grocery store; it was good but need some tweaking. Basically I toned down the tomato topping, increased the Parmesan, decreased the mustard sauce and modified the cook time. In our opinion these changes made a better balance of flavors.
Despite the four serving count, we found that one pound of black cod is just about the right amount for the two of us.
Serve with Pinot Gris and French bread.
Ingredients
Black Cod
- cooking spray
- 1 pound black cod fillets
- 4 teaspoons Dijon mustard
- 4 teaspoons butter, melted
- 1 bunch arugula
- ¾ cup shredded Parmesan cheese
Tomato Topping
- 2 cups chopped vine-ripened tomatoes
- ¼ cup chopped fresh basil
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons Pinot Gris
- 2 tablespoons minced red onion
- ½ teaspoon minced garlic
- ¼ teaspoon salt (Optional)
- 1 pinch ground black pepper to taste
Directions
Step 1
Combine tomatoes, basil, olive oil, Pinot Gris, onion, garlic, salt, and black pepper together in a bowl; refrigerate until flavors blend, about 30 minutes.
Step 2
Preheat oven to 400 degrees F (200 degrees C). Spray a rimmed baking sheet with cooking spray.
Step 3
Place black cod, skin-side down, on the prepared baking sheet. Mix Dijon mustard and butter together in a small bowl.
Step 4
Bake in the preheated oven for 5 minutes. Flip fish and brush mustard-butter over fish, coating the surface completely. Continue baking fish until it flakes easily with a fork, 5 to 6 minutes. Cut fish into 4 pieces.
Step 5
Spread arugula onto serving plates. Arrange fish onto the arugula and top with tomato mixture and Parmesan cheese.
Cook’s Note:
We found that we do not use all the tomato topping, so we use the leftover topping as a simple, but good salad dressing.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 430 | |
| % Daily Value * | |
| Total Fat33g | 43% |
| Saturated Fat10g | 49% |
| Cholesterol80mg | 27% |
| Sodium615mg | 27% |
| Total Carbohydrate9g | 3% |
| Dietary Fiber2g | 8% |
| Total Sugars4g | |
| Protein24g | |
| Vitamin C22mg | 109% |
| Calcium325mg | 25% |
| Iron3mg | 16% |
| Potassium895mg | 19% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
:max_bytes(150000):strip_icc()/7970866_Grilled-Rockfish-Sandwich_Chef-Mo_2x1-1d3754de565a4cd3a412e11bbae2a986.jpg)
:max_bytes(150000):strip_icc()/7972712_Seasoned-Pan-Fried-Cod_SoupLovingNicole_2x1-9c65618f57c34f65b5cc1441cff47959.jpg)
:max_bytes(150000):strip_icc()/7814108_Baked-Asian-Rockfish_Chef-Mo_2x1-ab809c6924cb4ba28c9f81b1cd0e275e.jpg)
:max_bytes(150000):strip_icc()/7644799_Salmon-Stir-Fry_Cooking-with-Shelia_2x1-3bd2dc9c893a44a2bb573e76be95e1e9.jpg)
:max_bytes(150000):strip_icc()/7555292-homemade-fish-sticks-mfs-2x1-4a8d4e1245d5496c8858656cd783d535.jpg)
Leave feedback about this