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.

Yield: 4 servings (serving size: 1 fillet and about 1 cup ragout)
Recipe from Cooking Light

More From Cooking Light

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

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.
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.

My Notes

Only you will be able to view, print, and edit this note.

Add Note

Pan-Seared Cod Over Vegetable Ragout Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy