Let's Talk BBQ
Recipes => Recipes => Healthy Alternatives => Topic started by: Smokin Don on April 04, 2014, 01:07:57 AM
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Mar 03 2014
Last night we ate a little on the fat side, double brat burgers and butter on corn on the cob. Tonight I did something more on the healthy side, baked cod and wild mushroom rice with a side salad.
My salad was classic Romaine mix with some crumbled Feta with tomatoes and basil topped with Italian dressing.
I had some dried wild forest mix mushrooms and some porcini mushroom powder for the rice. I reconstituted the dried mushrooms in some hot water for about 2 hours. I chopped them up and then added a half cup of the soaking water to a 2 cup measuring beaker, added a heaping teaspoon of the mushroom powder and filled to 1 ¾ cups with chicken broth. I added the chopped mushrooms in and this would go in my rice cooker with a cup of rice and a pat of butter. I like using the rice cooker since it goes to warm hold when the rice is done and I can have it hot when ready to serve.
The cod was a nice filet of wild caught Atlantic from Krogers. I used a recipe from Rachel Ray but changed ingredients some and the process. Two hours before cook time I cut up the filet in serving size pieces. I put them in a baking dish and drizzled on some lemon juice, covered and in the fridge.
I had my salads made and a cup of Panko bread crumbs browned some in a skillet with a little butter and olive oil. I turned the rice cooker on and preheated the oven to 400 deg. This was at 5:15 and we would eat at 6:00.
I took the fish from the fridge and removed from the baking dish, wiped out the excess juice and a little olive oil on the bottom. The cod went back in and topped with Hawaiian red sea salt, dried garlic flakes, dried parsley and a little ground pepper. I then spread the Panko bread crumbs over and baked for 15 minutes.
I served the cod over the mushroom rice and all tasted great, it did need some more salt. The cod was just right, mild and flaky. I will be using this method for fish again. The soaking with lemon juice helps remove fishy taste and gives a good flavor along with the other seasoning.
For the rice
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031603_zpsb6eccc21.jpg)
Reconstituted mushrooms
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031606_zps89c18d3f.jpg)
Cod filet
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031604_zps3160b28c.jpg)
Panko bread crumbs toasted
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031608_zpse77f26c2.jpg)
Cod w/seasoning added
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031609_zps250051e0.jpg)
Baked and ready to serve
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031610_zps473aba0c.jpg)
My supper
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031614_zps99141d32.jpg)
Nice and flaky
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031615_zps21834077.jpg)
Smokin Don
This was my late night snack last night. Limburger cheese spread on flip side pretzel crackers and a little black raspberry jam. It is delicious
(http://i1039.photobucket.com/albums/a474/deains/Healthy%20Cooking/_4031602_zps9ee9dfff.jpg)
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nice very nice .
for my sins i developed an allergy to cod , love them but can't eat them .
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That looks outstanding!
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SD, I'm not a lover of fish, but that looks pretty.
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I love fresh cod fish! Great way to make it Don! I'm gonna give this a try.
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That looks delicious Don!
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That looks incredibly tasty Don. I love baked cod.
I'll take it over fried any day of the week.
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When I grow up I wanna cook just like you, wow ;D
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When I grow up I wanna cook just like you, wow ;D
Me too. Like the idea of the snack.
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Great looking plate. ;)