One of My favorite Recipes- Pan-Seared Cod Over Vegetable Ragout

Like most foodies I like my comfort food during the cold winter months like Stews, Chili’s and Meaty Soups and I bring out the fish and salads during the hot months but it’s been awhile since I’ve had fish and since I saw my favorite fish Cod, nice big thick pieces of it at the store I had to make something with it.  After doing a little research on Cooking Light’s site I found the perfect dish for my Cod.   I can’t get over how tasty the Spinach, Tomatoes, Leeks and Mushrooms tasted under the Cod and I guess I cooked that Cod to perfection because it melted in my mouth like butter. It blended in so perfectly with the vegetables as I scooped it all up together on my fork.    This is yet another Cooking Light recipe with only 287 calories!  I’m adding this dish to my rotation as this is one of my favorites to make- quick, easy and tasty. 🙂  This is the perfect dish to make if your dieting and trying to cut carbs out of your diet or like me just wanting to work the vegetables into your diet. Which by the way the Prosciutto adds really nice flavor to the Spinach, so don’t improvise or skip it. If you’re looking for a nice winter dish to make using Cod- I also made yesterday a repeat recipe Fish Stew  that I love- check it out.

Ingredients

  • 2 1/2 teaspoons olive oil, divided
  • 1/2 cup diced prosciutto (about 2 ounces)
  • 3 garlic cloves, minced
  • 4 cups thinly sliced shiitake mushroom caps (about 10 ounces)
  • 1 1/2 cups chopped leek
  • 3 cups diced plum tomato (about 1 pound)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (10-ounce) package fresh spinach, coarsely chopped
  • 1 cup torn fresh basil leaves
  • 4 (6-ounce) cod or other firm white fish fillets (1 inch thick)
  • 1 tablespoon all-purpose flour

Preparation

  1. Heat 1/2 teaspoon olive oil in a large nonstick skillet over low heat. Add the prosciutto; sauté 5 minutes. Stir in garlic; remove from pan. Set aside.
  2. Heat 1 teaspoon olive oil in pan over medium-high heat. Add mushrooms and leek; sauté 8 minutes. Stir in tomato, salt, and pepper. Gradually add the spinach to pan, and stir until spinach is wilted (about 3 minutes). Stir in the prosciutto mixture and basil. Remove from pan; cover and keep warm.
  3. Heat 1 teaspoon olive oil in pan over medium-high heat. Dredge fillets in flour. Add fillets to pan; sauté 3 minutes on each side. Cover and cook 2 minutes or until fish flakes easily when tested with a fork. Divide spinach mixture among 4 plates; top with fillets.

Victoria Riccardi, Cooking Light
MAY 2000

Nutritional Information

Amount per serving

  • Calories: 287
  • Calories from fat: 20%
  • Fat: 6.4g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.4g
  • Protein: 39.1g
  • Carbohydrate: 20g
  • Fiber: 5.9g
  • Cholesterol: 82mg
  • Iron: 5.3mg
  • Sodium: 525mg
  • Calcium: 146mg
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One Comment Add yours

  1. Debbie

    Of all the recipes you’ve been posting, this one has me salivating the most. And we get Cooking Light into the bargain, but I must have missed it. Magic!

    Cheers, Julian

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