When Fish Meets Spicy Red Sauce

I try to have a package of frozen, wild-caught Cod from Trader Joe's in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish.

It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

  • 2 Tbs. virgin Olive Oil
  • 1/3 c. finely chopped organic Onion
  • 1 Garlic clove, minced
  • 1 Shallot, minced
  • 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped
  • 1/2 c. chopped Green Olives
  • 3 Tbs. organic Tomato Paste
  • 1 tsp. Thyme
  • ¼ tsp. ground Fennel
  • 1/8 tsp. Cayenne Pepper
  • 2 Tbs. minced organic Parsley
  • Sea Salt and pepper to taste
  • 6  6-oz. cold water Cod filets
  • Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling.

 

Serve w whole wheat couscous, wild rice, or whole grain pasta and a vegetable.

~ Sahtein! ♥

Tasty Ginger Cod Filets

I try to get most of protein from beans and nuts, but a couple of times a week I add Wild Caught fish to my diet...and once a week I have 6 oz. organic free-range chicken breasts. If you have or have had cancer, it's important to limit your red meat intake, and if you do have it then 3 oz. of organic grass-fed beef or lamb is acceptable.  Even better, choose Bison or Elk!

A Note about Fish

Be very careful about the fish you eat.  As you know where the fish is caught and whether it's wild or farm raised impacts the quality and the safety of the fish.

Many contaminants in our oceans and rivers wind up in our food. Here is a handy list to take with you when shopping for fish.  For people who have had cancer, eliminating toxins is essential.  Click here for a list of safe fish.

~*~*~*~*

Recipe

This is my favorite way to cook Cod and my second favorite way to cook Salmon.  Don't be fooled by the simplicity of the recipe...

 

  • 6 organic Green Onions, cut in 1-2 inch pieces
  • 3-4 Tbs. shredded or diced organic fresh Ginger
  • 3 Tbs. organic Soy Sauce
  • 1 packet Stevia
  • 1/4 tsp. hot chili oil (opt.)

Mix Soy sauce, Stevia and oil together.

Place half the onions and ginger in glass or ceramic baking dish. Lay filets on top. Scatter remaining onions and ginger on top.

Drizzle with sauce.

ginger fish
ginger fish

Broil for 5 minutes, turn pieces over, and broil additional 3 minutes.  If filets are thick test for doneness (fish should flake when poked with a fork.)

Serve hot with sprouted brown rice and steamed vegetables.

~ itadakimasu! ♥