Sunday, May 22, 2011

Cod Fish with Sun-dried Tomatoes Risotto

Sometimes I really do wonder why I was not born Italian. LOL. I absolutely love lemons and can't live without tomatoes. Sun-dried tomatoes is an ingredient that I have always enjoyed working with. I typically used the ones are packed dry. They tend to keep better and longer in the fridge and I don't have to be concerned about the additional oil that some are packed in. It's just a lot "cleaner" to work with.

Here's a simple cod with sun-dried tomatoes recipe that I made some time back. It's one of my favorite dish to make during winter when the weather is cold. It combines all my favorite ingredients in one hearty simple dish. This is one of the best and easiest dish to bring for lunch at work. :)

Ingredients (serves 3 to 4):
1. 4 oz cod fish fillet, cut into approx. 1 oz. chunks
2. 1 small yellow onion, small diced
3. 1 cup abrorio rice
4. 3 - 4 cups of vegetable stock (homemade)
5. 3 tablespoons sun-dried tomatoes, chopped
6. 1/2 cup parsley, chopped
7. Salt and pepper to taste
8. 1/2 teaspoon grapeseed oil

1. In a medium pot, bring to simmer the vegetable stock.
2. In another medium/large pot, heat up the grapeseed oil and saute the onions together with the sun-dried tomatoes until onions are slightly translucent but not brown.
3. Add the rice and stir. Cook for about 1 to 2 minutes until the grains are slightly translucent on the edges. Be careful not to allow the grains or onions or sun-dried tomatoes to brown.
4. Reduce the heat to low and add enough vegetable sotck to just cover the top of the rice. Using a wooden spoon, stir the rice until the liquid is completely absorbed into the rice.
5. Once absorbed, add another amount of liquid to just cover the rice and continue stirring as before.
6. Repeat steps 4 and 5 until only one more addition of liquid is left. Feel free to reduce or increase the amount of liquid based on how al dente or "mushy" you like your risotto. As liquid is added, taste and adjust salt and pepper seasoning to your preference.
7. Add the cod fish and the last ladle of liquid and cover and cook for 2 to 3 minutes.
8. Remove cover and flake cod fish into large flakes. Add in chopped parsley and stir risotto to desired creaminess. Season to taste with salt and pepper.
9. Serve warm.

Nutritional value of this recipe:
1 serving of this recipe "costs" only about 240 calories while providing about 14%* of your daily required iron and Vitamin A, 3%* of your daily required calcium, 2.4 g of fiber and 11 g of protein.

* based on a 2,000 calories a day diet

1 comment:

Sarah said...

Hi Kelly,

What is your take on frozen food? Not frozen dinners, but things like frozen shrimps, frozen scallops, or even frozen marinated fish/ meat. :)