Michelle Bernstein’s Braised Cod | America Cooks With Chefs | Demonstrating the Benefits of Healthy Cooking

Michelle Bernstein’s Braised Cod

Published on: February 2, 2016

Filled Under: Uncategorized

Views: 1355

Braised Cod
Serves 4
“If there was ever a foolproof way of making juicy, delicious fish, this would be it,” Michelle Bernstein says. “This recipe has a great balance of juicy, robust, savory flavors and freshness – it's a fish recipe for those who don't love fish and those who are all about it.”
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333 calories
5 g
113 g
18 g
35 g
5 g
362 g
947 g
2 g
0 g
11 g
Nutrition Facts
Serving Size
362g
Servings
4
Amount Per Serving
Calories 333
Calories from Fat 156
% Daily Value *
Total Fat 18g
27%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 113mg
38%
Sodium 947mg
39%
Total Carbohydrates 5g
2%
Dietary Fiber 1g
6%
Sugars 2g
Protein 35g
Vitamin A
18%
Vitamin C
29%
Calcium
5%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon olive oil
  2. 4 (6 ounce) cod filets
  3. Kosher salt
  4. Freshly ground black pepper
  5. 1 tablespoon garlic cloves, chopped fine
  6. 1 tablespoon shallots, minced
  7. ½ cup fennel, julienned
  8. 1 cup peeled and small diced tomatoes
  9. ¼ teaspoon fennel seeds
  10. ¼ cup dry white wine
  11. 1½ cups fish stock or clam juice
  12. ¼ teaspoon crushed red chiles
  13. 2 tablespoons roast peppers, diced
  14. 2 tablespoons oil cured olives, pitted and halved
  15. 2 tablespoons capers
  16. 1 tablespoon fresh dill, chopped
  17. 2 tablespoons fresh parsley, leaves picked
  18. 2 tablespoons butter
Instructions
  1. 1. Heat the olive oil in a large sauté pan over high heat. Season the fish well with salt and pepper. Sear the fish, presentation side down, for at least 2 minutes or until golden. Remove the fish with a spatula and set aside.
  2. 2. Immediately add the garlic and shallots to the pan, stirring, for 2 minutes. Add the fennel, tomatoes and fennel seeds, continue cooking, stirring, for 2 minutes.
  3. 3. Add the white wine and fish stock or clam juice and allow to come to a boil. Reduce the liquid for 2 minutes.
  4. 4. Place the fish back into the pan, presentation side up, and reduce the broth by half.
  5. 5. Add the remaining ingredients and serve the fish, spooning the liquid, vegetable bits and olives all over the top.
beta
calories
333
fat
18g
protein
35g
carbs
5g
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