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  • Quick & Healthy Cod Marsala

    Sunday, October 13, 2013

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    One of the best ways to expand your healthy recipe repertoire is to look at some of your favorite classic recipes and ponder how you can make them healthier. Ok, so  this isn’t the easiest thing to do off the top of your head, but with a little practice you’ll be surprised at how creative healthy cooking can be (without being too “out there”).

    Now, let’s face it, some things really do have to be enjoyed in their full-fat wonder. Just don’t plan to eat those things every day. Or week. Or even month in most cases. Make them an occasional treat and you’ll enjoy them even more. For me, some things that must be fully enjoyed in their completely unadulterated full-fat glory include eggplant Parmesan (my favorite birthday supper (I refuse to call it my first choice for my last meal, because that’s just morbid)). Another is cake of any kind (and the frosting). Save for those two things, I am convinced that nearly every recipe under the sun can be made at least a little healthier with a few tweaks. 

    This recipe for Cod (instead of chicken) Marsala is a great example. Now, before you start getting all “what the heck are you talking about?! Chicken is healthy” on me, once you’re done with your chicken-is-white-meat (and thus healthy) indignation, most of us could eat more fish. A lot more in fact. And yes, while chicken is a perfectly healthy choice, you have to admit that the thought of another piece of poached or baked fish is probably what makes you … well…want to have chicken. So, why not try to change it up a bit?

    Fish is one of the healthiest (and quickest) foods to feed our bodies. In fact, when I first embarked on my quest to make at least one of my meals healthy every day (when I was 100-pounds heavier this was a BIG deal), fish was my go-to…mostly because it was healthy and quick. 

    But for some reason, most of us can get into a fish rut pretty easily. Hence the rethinking of a traditional chicken marsala. 

    This recipe is pretty straight-forward, so even if you don’t cook fish often, it’s pretty hard to screw up. I serve it with a small portion of mashed potatoes, egg noodles or brown rice and a large portion of garlicky sauteed baby spinach. 

    Quick and Healthy Cod Marsala www.kindred-kitchen.com / Nancy Granada

     

    Quick and Healthy Cod Marsala www.kindred-kitchen.com / Nancy Granada

    ©2013 Kindred-Kitchen / Nancy Granada

    Quick & Healthy Cod Marsala

    servings: 2 | time: 30 minutes

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    ingredients:

    1 TBSP olive oil
    12 baby portobello mushrooms, sliced
    1 shallot, minced
    2 cloves garlic, minced
    1/2 tsp. dried thyme
    1/2 tsp. salt
    1/4 tsp. freshly ground black pepper
    2 TBSP white rice flour
    1 TBSP. corn starch
    1/2 tsp. salt
    3/4 pound cod fillets, bones and skin removed
    1/2 cup dry marsala wine
    1/2 cup water
    Juice of 1/4 of a lemon

    directions:

    1. Heat the olive oil in a large heavy saute pan

    2. Add the mushrooms, shallot, garlic, thyme, salt and pepper. Stir to combine. Cover and cook over medium low heat for 5 or 6 minutes until the mushrooms start to release moisture

    3. Combine the rice flour, corn starch and 1/2 tsp. salt in a large shallow casserole dish

    4. Dredge the fish fillets in the flour/cornstarch mixture, shaking off any excess. Set aside

    5. Uncover pan and continue to cook mushrooms for an additional 3 or 4 minutes until the liquid is nearly evaporated

    6. Add the wine and water and bring to a very low simmer over medium-low heat

    7. Carefully place the fish fillets on top of the mushrooms and spoon some of the sauce over top. Cover and cook on low heat (a very low bubble) for 7-8 minutes

    8. Remove the cover and cook for an additional 2-3 minutes, spooning some of the sauce over the fish (the sauce should be thickened by now)

    9. Remove from heat and drizzle with the lemon juice. Serve with a small scoop of mashed potatoes, egg noodles or brown rice and a big portion of garlicky sauteed baby spinach

    comments:

    6 responses to “Quick & Healthy Cod Marsala”

    1. Amy says:

      This was great! I do not eat enough fish because I am sometimes just chicken to cook it. This recipe is a total winner. Cooking up the mushrooms and shallots and then steaming the cod over the marsala mixture was MAGIC! And this is actually a 30 minute meal…..no sous chef required. So delicious and I thank you!!

    2. Amy!! Thanks trying this one…so glad you liked it! :)) (and thanks for sharing your feedback with me!)

    3. Clare says:

      An absolutely wonderful recipe!!! It worked with cod, then chicken medallions, then veal. Thank you so much.

    4. Tiffany says:

      Stumbled across this recipe from google and made it last night. Wow! I’m not a huge fish fan- I am slowly trying to incorporate more of it into my diet, but if it tastes at all fishy, I’m out. This was fantastic! My favorite way to prepare fish by far, and very easy! Thank you!

      • @Tiffany—I love this! Getting past the fishy-ness of fish is challenging for lots of people…so glad this one works for you! I’ve also used salmon with equally yummy results. Thanks so much for making it (and for letting me know you like it). 🙂

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