Cod Mediterranean Style over Quinoa
Calories 502 (28% from fat)
Fat 15 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Cholesterol 61 mg.
Sodium 946 mg.
Carb. 51 gram
Fiber 7 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 37 gram
Ingredients
1 cup red onion, sliced
3 cups mix bell peppers, sliced
3 Tbsp. fresh mint, chopped
2 cups unsalted chicken broth
1/4 tsp. salt
1 tsp. olive oil
1 cup quinoa
(We used Rice Select Tri-Color Quinoa.)
3 Tbsp. olive oil
1/4 cup ouzo (or white wine)
1 can (18 oz.) whole plum tomatoes
1/4 cup water
1/2 tsp. black pepper, ground
1/4 tsp. salt
1 1/4 pounds cod fillets
(Look for similar thickness. If you use frozen cod, make sure it's thawed before you start.)
OPTIONAL
1/4 cup of minced jalapeno peppers added in with the bell peppers if you like it spicy.
1/2 cup of minced black olives on top at the end (This will increase the fat.)
When quinoa meets ouzo, mint, and perfectly flaky cod, pure magic happens. Picture tender cod fillets nestled in a rich, aromatic tomato-pepper sauce that's been kissed with fresh mint and elevated by a splash of ouzo.
The best part? Everything comes together in about 30 minutes, but tastes like you've been lovingly simmering it all day.
1. Prep vegetables: Slice onion and bell peppers, chop mint. Set aside.
2. Cook quinoa: In a medium pot, bring chicken broth, 1 tsp olive oil, and 1/4 tsp salt to a boil. Add quinoa, reduce heat to low, cover, and simmer 15 minutes.
When timer goes off, remove quinoa from heat and let stand COVERED for 5 minutes.
(Proceed to the next step while quinoa is cooking.)
3. Start the sauce: While quinoa cooks, heat a large skillet over medium heat. Add 3 Tbsp olive oil, onions, and bell peppers. Cook gently until softened, stirring occasionally, 5-10 minutes.
4. Add wine: Pour in ouzo or wine and simmer 2-3 minutes to cook off alcohol.
5. Add tomatoes: Add plum tomatoes to the pan, crushing lightly with a spoon until broken apart.
6. Season sauce: Add water, mint, 1/4 teaspoon black pepper, and 1/4 teaspoon salt to vegetables. Simmer gently and stir occasionally until thickened, about 10 minutes.
8. Cook cod: Increase heat to medium-high. Nestle cod fillets in sauce and spoon sauce over top. Cook, flipping halfway through, until fish flakes easily, 8-10 minutes.
9. Serve: Fluff quinoa and serve topped with cod and Mediterranean sauce.
Yield: 4 Servings
You can freeze individual servings for easy re-heating later.
Keep the container open a little to allow steam to escape. Microwave on high for approximately 2-3 minutes.
