Pacific cod sauteed in garlic and jalapeno. Pineapple pico de gallo and Spanish rice
This Tuesday is Cinco de Mayo! Tired of tacos? Here’s an idea for a Spanish influenced complete healthy meal. The flavors in these dishes are all fairly mild, sweet and tangy with just a hint of spice. To save time, make both the pico de gallo and the rice ahead of time, then reheat the rice while you cook the fish. The cod takes just minutes to cook.
The cod is very simple. It’s easier to cut your pieces of cod into portions prior to cooking. Finely dice up some jalapeno pepper and garlic cloves (about two cloves). I used the jalapeno sparingly and just put a little in since the accompanying flavors are more complex and I didn’t want it too spicy. Season the cod with a drizzle of olive oil, salt and pepper, the garlic and jalapeno.
Next, heat (medium high) a couple table spoons of olive oil in a non-stick skillet. Saute the fish for about 3 to 4 minutes, then flip it once and finish cooking for another couple minutes. It may take a little longer depending on the thickness of your fish. It should have a little resistance when you press on the middle and begin to flake when it’s done. Serve with a simple steamed vegetable like broccoli, Spanish rice and pineapple pico de gallo on the side. Garnish with fresh cilantro and lemon slices.
- 1/2 cup fresh pineapple cut into small pieces
- 1 - 2 fresh tomatoes cut into small pieces
- 1/2 a medium sized onion diced (use a white or sweet onion)
- 1/4 cup fresh cilantro cut into small pieces (1/4 cup more or less)
- 1/2 lime juiced
- 1 tsp jalapeno diced (about 1 tsp, more or less to taste)
- 1 pinch salt & pepper
- Vegetable cooking spray
- 1 cup long-grain white rice
- 1 small white or sweet onion diced
- 1 clove garlic crushed
- 1 can (16 oz) pureed tomatoes with juice
- 1 1/2 cups chicken broth low sodium prefered
- 1/4 tsp oregano
- 1/4 tsp sea salt
- 1 ground pepper to taste
- 1 1/4 lb fresh Pacific cod cut into portions
- 1 - 2 cloves garlic crushed
- 1 tsp fresh jalapeno diced
- extra virgin olive oil
- 1 pinch salt and pepper
- lemon slices and cilantro pieces for garnish
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For the pineapple pico de gallo - combine all ingredients in a medium bowl and gently toss. Make this ahead of time. It will keep in the refrigerator for a few days.
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For the Spanish rice - spray a large nonstick skillet with vegetable cooking spray and cook the rice over medium-high heat until it starts to golden and take on a matte white look, about 8 minutes. Take the rice out into a bowl and set aside. Wipe the skillet clean. Spray again with the vegetable cooking spray. Cook the onion over medium-high heat until it softens, about 3 minutes. Add the garlic and cook another 2 minutes. Add the rice back to the garlic and onions. Add the can of pureed tomatoes, chicken broth, oregano, salt and pepper. Bring to a boil, then reduce the heat to low, cover and simmer for about 10-12 minutes. Turn off the heat and let the rice steam itself for another 8-10 minutes.
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Cut your pieces of cod into portions prior to cooking. Finely dice up some jalapeno pepper and garlic cloves (about two cloves). Season the cod with a drizzle of olive oil. Then salt and pepper, garlic and jalapeno. Next, heat (medium-high) a couple table spoons of olive oil in a non-stick skillet. Saute the fish for about 3 to 4 minutes, then flip it once and finish cooking for another couple minutes. It may take a little longer depending on the thickness of your fish. It should have a little resistance when you press on the middle and begin to flake when it's done.
