This was great! The flavors were excellent and it wasn't that difficult to prepare. My 8 year old nephew (who can be picky) devoured it, as did our 2 year old. We will be making this again. www.thecyclistswife.blogspot.com
Pan-Seared Cod Over Vegetable 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.
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- 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
- 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
- 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.
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.
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