Spiced Cod with Vegetables

Like most health minded people, we are trying to eat more fish. Or, I am trying to convince my mother to eat more fish. We are making headway.

When I moved home, Tilapia and Grouper, along with a variety of shellfish were pretty much the only fish she would agree to when she saw fish on the menu. I tried salmon first, and after a few misteps, I found a reliable recipe in Cooking Light that she would not only eat, but would occassionally request. I tried tuna next. Oh, how I wanted to be able to cook a nice tuna steak with some silky pureed vegetables and edamame. But it was not to be. Tuna was rejected rare, medium-rare, medium, and well-done. I should have know, being as my mother has long been an outspoken enemy of canned tuna, but I thought the fresh thing would change her tune, as it had changed me all those years ago.

Monkfish is the only resounding success I have ever had. Monkfish is most emphatically not a Florida fish, so a few ounces runs a huge chunk of my protein budget. I think I could probably buy actual lobster at the same price. But, it's her new favorite fish, though a rarity at my local stores.

So, this week is cod, and I loved the idea of this recipe. Many many vegetables on a cold day where I want to fell full of warm, healthy food. I actually pretty much just followed the recipe this time, but I'm already making changes in my head. I didn't have green beans, so I added a tomato to the veggies. I also parcooked the potatoes and carrots in the microwave first. Now, we both like roasted vegetables very much, so next time I'll roast all the veg much longer, and add the fish when I think it's 15 minutes out.

All told, this plus four cups of mixed green salad, which probably wasn't needed, cost me about 520 calories. There are 5 1/2 servings of vegetables in this recipe, 1 1/2 bread/starch, and 3 very lean meat. There are 3 servings of fat in there also, but that really depends on where you use the oil. I halved it on the fish and left it off the vegetables all together. The recipe reflects the full amount though.

Spiced Cod with Vegetables

8 ounces cod, raw
1/2 teaspoon cumin, ground
1/4 teaspoon ginger, ground
1/4 teaspoon paprika
6 teaspoons olive oil, extra virgin
1/2 pound potato, raw
20 baby carrots
1/2 pound green beans, cooked
1/2 pound zucchini
1/4 teaspoon black pepper
2 tablespoon cilantro, fresh
2 tablespoon green onion, chopped

Preparation
Preheat oven to 425°F. Line a baking sheet with aluminum foil. Place the fish on the prepared baking sheet.
In a small bowl, combine cumin, ginger and paprika. Stir in 1 teaspoon of the olive oil. Brush both sides of the fish with the seasoned oil. Cover the fish loosely and refrigerate while you prepare vegetables.
Wash potatoes and cut into chunks; wash and trim green beans; and wash and cut zucchini into 1/4-inch thick diagonal slices. Place the potatoes in a medium saucepan and add enough water to cover; bring to a boil over high heat. Reduce heat to medium, cover and simmer for 5 minutes. Add carrots to saucepan, cover and cook for 2 minutes. Add the green beans and cook, uncovered for 1 minute. Drain the vegetables in a colander.
Transfer drained vegetables to a large bowl and add the zucchini, black pepper and remaining 2 teaspoons of oil; toss to combine. Spread vegetables out in a single layer on a jelly-roll pan or a shallow baking dish and bake for 15 minutes. Place the fish on top of the vegetables and bake for 10 to 15 minutes longer, or until fish flakes easily with a fork and vegetables are tender.
Sprinkle with freshly chopped cilantro and green onion prior to serving.