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Pan-Seared Cod Over Vegetable Ragout

Randy Mayor
Yield 4 servings (serving size: 1 fillet and about 1 cup ragout)
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.

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

Nutrition 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

How to Make It

  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.

Cook's Notes

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.