Friday, October 30, 2009

Gingered Carrots & Cod

I'd almost forgotten about this recipe, but if it's the one I'm thinking of, we really enjoyed it.

Gingered Carrots & Cod

Makes 4 servings
Prep 15 minutes
Cook 12 minutes
Microwave 1 1/2 minutes
Bake at 400 for 23 minutes

4 cod or scrod fillets (about 5 oz each)
1/4 cup honey
1 Tbsp chopped fresh ginger
2 Tbsp balsamic vinegar
2 Tbsp low sodium soy sauce
1/8 plus 1/4 tsp salt
pinch ground black pepper
3 Tbsp unsalted butter
1 large bunch carrots, peeled and cut on the diagonal into 1/2 inch slices
1 sweet yellow pepper, cored and cut into 1 inch pieces
mashed potatoes, for serving (optional)

Heat oven to 400 degrees.
Coat a baking dish with nonstick cooking spray.
Place cod in dish, spacing fillets at least 1/2 inch apart.

In a 2 cup measuring cup, combine honey, ginger, vinegar, soy sauce, 1/8 teaspoon of the salt and the pepper.
Cover with plastic wrap and microwave on high for 1 1/2 minutes (mixture will bubble up).
Remove from microwave and whisk in 1 tablespoon butter.
Spoon 1 tablespoon sauce over each cod fillet.
Sprinkle cod with remaining 1/4 teaspoon salt.
Cover dish with foil and bake at 400 for 20-23 minutes, until fish is opaque and flakes easily with a fork.

Meanwhile, melt remaining 2 tablespoons butter in a large nonstick skillet over medium-high heat.
Add carrots; saute 3 minutes.
Add yellow pepper and saute 2 minutes.
Reduce heat to medium; add 1/4 cup water and cover.
Cook 5 minutes, until tender.

Uncover skillet; stir in remaining sauce from measuring cup.
Raise heat to medium-high and cook 2 minutes.

Divide carrot mixture evenly among 4 plates.
Top each with a piece of cod.
Serve with mashed potatoes, if desired.

Per Serving:
293 calories
10g fat (6g sat)
22g protein
31g carbohydrate
3g fiber
645mg sodium
71mg cholesterol

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