Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad

(Family Features) It may sound contrary to your healthy eating plan, but the human body actually needs some types of fat for heart and brain health. One common source is cooking oil, such as olive oil. This recipe for cod with melted tomatoes and shaved fennel and orange salad combines healthy olive oil, fish, fruits and veggies all in one amazing dish!

Of the cooking oils most commonly used in North America, such as olive oil, canola oil, peanut oil and various vegetable oils, olive oil contains the most monounsaturated fat, which is widely recognized for its potential role in reducing the risk of coronary heart disease. In fact, beginning in 2016, olive oils will display the American Heart Association’s Heart Check-Mark* to alert consumers about olive oil’s heart-healthy benefits. Find more heart-healthy recipes at AboutOliveOil.org.

Today’s recipe is a fish dish, using cod, with tons of amazing flavors. Don’t let the length of the recipe scare you. It is divided into parts, but it really is quite manageable you will find once you read the entire recipe before you make it. If your store does not have fresh cod you might try substituting with pollock, halibut, sole, flounder, orange roughy, haddock, tilapia, or even catfish. The melted tomato portion adds a heartiness to the dish which fills us up. The fennel and orange salad then tops it off with bright and full flavored notes. If you have some picky eaters in your family I would suggest making it and just presenting it and not telling them what it is before they eat it. Sometimes people get nervous when they hear ingredients but if they taste it first they enjoy it.

Is this a recipe you will try? What changes, if any, would you make?

Robyn

 

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad

Ingredients

Fish

  • olive oil
  • salt & pepper to taste
  • 4 cod filets (6 ounces each)
  • Olive Oil Melted Tomatoes (recipe below)
  • Orange, Fennel and Olive Oil Salad (recipe below)
  • 4 lemons, cut into eigths

Melted Tomatoes

  • 8 Large Roma tomatoes, peeled, seeded and cut in half
  • salt and pepper to taste
  • 6 leaves basil, shredded
  • 3 tablespoons parsley, chopped
  • 1 lemon, zested
  • 6 cloves garlic, peeled and sliced thin
  • extra-virgin olive oil

Salad

  • 1/2 Large fennel bulb, sliced thin on mandolin
  • 2 Medium oranges, rind and seeds removed, cut into slices
  • 1/2 Medium lemon, juice only
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon parsley, chopped
  • salt and pepper to taste

Directions

Fish
Heat oven to 400 F.

Heat medium sized saute pan on high. Add olive oil and heat. Salt and pepper cod. Add cod to hot oil and sear very hard on one side, until fish is golden brown and crisp.

Transfer cod to baking sheet that has been brushed with olive oil. Place cod in oven until it starts to flake, about 12 minutes. Remove cod from oven and keep warm.

Using spoon, portion Olive Oil Melted Tomatoes onto four large dinner plates. Allow some flavored oil to puddle on plate. Carefully transfer cod on top of warm tomatoes.

Then top cod with Orange, Fennel and Olive Oil Salad. Squeeze lemon wedge over entire plate.
Melted Tomatoes
Heat oven to 325 F.

Place tomatoes in 9-inch cake pan and season to taste with salt and pepper. Scatter herbs, lemon zest and garlic on top of tomatoes.

Drizzle tomatoes with extra-virgin olive oil, which should come up about three-quarters of the way on tomatoes.

Cover with foil and bake until tomatoes are tender, approximately 40 minutes.
Salad
Combine all ingredients and gently toss just before garnishing cod.

*Heart-Check Certification does not apply to recipes.
#13060
Source: North American Olive Oil Association