Pan-Seared Cod Over Vegetable Ragout

Pan-Seared Cod Over Vegetable Ragout Recipe
Randy Mayor
This easy-to-fix skillet dinner elevates plain white fish to the height of good taste as the fish is incorporated into a Mediterranean-style ragout chock-full of tasty ingredients such as prosciutto and shiitake mushrooms.

Yield:

4 servings (serving size: 1 fillet and about 1 cup ragout)

Recipe from

Nutritional Information

Calories 287
Caloriesfromfat 20 %
Fat 6.4 g
Satfat 1.2 g
Monofat 3 g
Polyfat 1.4 g
Protein 39.1 g
Carbohydrate 20 g
Fiber 5.9 g
Cholesterol 82 mg
Iron 5.3 mg
Sodium 525 mg
Calcium 146 mg

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

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.

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.

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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Victoria Riccardi,

May 2000
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