Seasoned Cooking - Rush Hour - August 2005 Issue

Home

Current Issue

All Issues

Recipes

Tools

About Us

Articles: subscribe to this RSS feed. Recipes: subscribe to this RSS feed.

You are here: Seasoned Cooking » All Issues » August 2005 Issue » This Article » Page 1

August 2005 Issue

Panko-Crusted Cod with Smoky Vegetable Ragout

by Ronda L. Carnicelli

Table of Contents | Single-page view

Page

Doctors tell us that we should get more seafood in our diets ... and that doesn't mean more deep-fried fish fingers. What's a health-conscious, busy person to do?

Why not turn to this month's recipe? It's a quick meal that gives you fish with a crunchy topping that's not fried and a ragout to serve it with that will even give you a serving of vegetables too. And it's bursting with the unique flavor of smoked paprika ... once you try it, you'll be adding it to your regular weekday menus and looking forward to having fish.

You can tweak the vegetables in the ragout to suit your tastes and what you happen to have on hand. If tomatoes are ripe in the garden, skip the tomato paste and add some finely diced fresh tomato instead. If red peppers are more readily available than yellow, go for it. If you have yellow squash in your refrigerator instead of zucchini, try that instead. After all, what good is a quick weekday recipe if you have to make a special trip to the grocery store just to make it? Be creative and enjoy your rush hour!

Conversions | More recipes like this

Panko-Crusted Cod with Smoky Vegetable Ragout
For the fish:

2 lbs. cod fillets -- about 4 generous fillets
1/2 tsp. paprika
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Cooking spray
1/2 c. panko bread crumbs
For the ragout:

1 T. olive oil
2 small zucchini -- diced
1 yellow pepper -- diced
1 green pepper -- diced
1 medium onion -- diced
2 T. white wine
2 T. sun-dried tomato paste
1-2 tsp. smoked paprika
1/2 tsp. kosher salt
3-4 green onions -- thinly sliced
Preheat the oven to 400 degrees. Rinse the fish fillets and pat dry with paper towels. Sprinkle them evenly with the paprika, kosher salt and black pepper. Spray the fillets lightly with the cooking spray, set them on a baking sheet and sprinkle them evenly with the bread crumbs. Lightly spray the crumbs to help them set on the fillets. Place the fish in the preheated oven and bake for 15 minutes or until the fish is cooked through.
While the fish is baking, heat the olive oil over medium-high heat in a medium saucepan. Add the zucchini, peppers and onion. Sauté until the vegetables are crisp-tender, about 7 minutes. Add the remaining ingredients and stir frequently, cooking until a soft, chunky sauce forms.
To serve, place each fillet on a serving plate and garnish with generous dollops of the ragout. If desired, serve the fish over a bed of roasted potatoes or steamed rice.

Yields: 4 servings
Preparation Time: 20 minutes

As always, I encourage you to share your recipe ideas and comments. You can always post comments in the discussion board using the forms provided in the articles or email me directly at .

Comments: ( Nothing to say. I just want to subscribe to comments. )

Your name (optional):

This is visible to readers. Your email address (optional):

Invisible, and we won't spam you.

Allow private messages
This lets people send emails to you using a form we provide. It still keeps your email address hidden. (Note: work in progress.)

Subscribe to comments
We'll send an email each time someone posts a comment to this specific article. This is a great way to get notified when someone answers your questions.