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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 391.5
  • Total Fat: 9.2 g
  • Cholesterol: 74.4 mg
  • Sodium: 501.2 mg
  • Total Carbs: 38.4 g
  • Dietary Fiber: 4.0 g
  • Protein: 39.0 g

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Cod served with Shiitake Quinoa, Roasted Tomato, Sauteed Arugula and Sweet Corn Milk

Submitted by: MCDUBERS

Introduction

An entire meal for under 400 calories and stocked with protein and flavor! An entire meal for under 400 calories and stocked with protein and flavor!
Number of Servings: 4

Ingredients

    Shiitake Mushroom Quinoa:
    1/2 c shiitake mushrooms, sliced thin, no stems
    1 c quinoa, rinsed
    1 1/2 c chicken stock
    1 t butter
    salt and pepper to taste
    butter flavored cooking spray

    Roasted Tomato:
    1 lg tomato sliced into 4 thick slices
    1 bay leaf in four pieces
    4 cloves of garlic sliced in half
    2 sprigs fresh thyme, picked from stem
    1 t olive oil
    salt and pepper to taste

    Sauteed Baby Arugula:
    4 oz baby arugula
    salt and pepper to taste
    butter flavored cooking spray

    Bacon Balsamic Vinaigrette:
    3 slices center cut bacon
    2 oz balsamic vinegar
    1 t butter

    Summer Corn Milk:
    3 ears corn
    1 T chives, fresh
    1 t butter
    salt and pepper to taste


Directions

Preheat the oven to 350 degrees.

Shiitake Mushroom Quinoa:
Heat a saute pan and spray with cooking spray. Add the mushrooms and cook until they soften. Add the quinoa and stir to coat. Add the chicken stock. Simmer, cover and cook on low until the liquid is absorbed, about 12 minutes. Remove from heat, season with salt and pepper, and stir in the butter. Cover to keep warm until added to final dish.

Roasted Tomato:
Place the slices of tomato in a baking dish in one layer. Season with salt and pepper and top each slice with a piece of the bay leaf and two halves of garlic. Sprinkle with thyme and drizzle with olive oil. Place dish in the oven and roast until just soft, about 2 to three minutes. Remove garlic and bay leaf. Set aside and keep warm until added to final dish.

Sauteed Arugula:
Heat sauce pan and spray with cooking spray. Add the arugula and stir until leaves wilt. Season with salt and pepper and set aside.

Bacon Balsamic Vinaigrette:
Chop the bacon and put in a pan over medium low flame. When the fat is rendered out of the bacon add the balsamic vinegar. Add the butter and blend with a beater. Set aside.

Summer Corn Milk:
Cut the corn from the cob. Squeeze the juice from the corn to extract the milk. Heat corn milk gently on low in a sauce pan stirring frequently. When the milk is hot add the chives and butter. Beat until well mixed. Season with salt and pepper, keep warm and set aside.

Cod:
Season the fish with salt and pepper. Heat a saute pan on high and spray with cooking spray. Sear the fish until it is golden brown. Place the pan in the oven. Cook the fish in the oven until done and remove from oven. On four plates evenly divide the Shiitake Quinoa in the center of each. Top each with a tomato and place the fish fillets on top of these. Evenly divide the arugula among the four plates and place on top of the fish. Spoon the Balsamic Vinaigrette and Summer Corn Milk around the plate and serve.

Number of Servings: 4

Recipe submitted by SparkPeople user MAMINETTE.





TAGS:  Fish | Dinner | Fish Dinner |

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  • 1 of 1 people found this review helpful
    I definitely need to try this for the Shiitake Quinoa alone. But you never say how much cod is in the recipe 3 or 4 oz? And it would be a lot easier to have each of these recipes seperately so I could omit the corn milk and vinaigrette and double the quinoa. Thanks for the great ideas though! - 8/31/07

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  • Incredible!
    1 of 1 people found this review helpful
    Fantastic! Great blend of flavors. - 8/29/07

    Was this review helpful?   yes  No
  • I LOVE COD BUT THIS IT TOO MUCH WORK FOR ME
    SORRY --NOW OF SOMEONE ELSE WOULD MAKE IT !!!!!! - 11/10/10

    Was this review helpful?   yes  No