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Glazed cod perfect meal for St. Patrick’s Day

Cod, a popular Irish fish, is coated with an Irish whiskey sauce for a quick dinner that is perfect for St. Patrick’s Day or for any quick dinner. Fresh chives add flavor and green color to celebrate the day.

Broccoli and Potatoes complete the meal. Start the potatoes first and the entire meal can be made in 20 minutes.

HELPFUL HINTS:

• Look for wild-caught Atlantic cod if possible, or use any type of firm fish instead.

• A quick way to chop chives is to cut them with a scissors.

• Any type of whiskey can be used.

• Yellow or Yukon gold potatoes can be used instead of red potatoes.

COUNTDOWN:

• Put potatoes on to boil.

• Saute cod and make sauce.

• Add broccoli and finish potatoes.

WHISKEY-GLAZED COD

Yield 2 servings

¾ pound cod fillet

¼ cup whole wheat breadcrumbs

Linda Gassenheimer/TNS
Whiskey-Glazed Cod and Broccoli and Potatoes can be on the table in 20 minutes.

Salt and freshly ground black pepper

Olive oil spray

¼ cup reduced-fat mayonnaise

1 tablespoon fresh lemon juice

2 tablespoons whiskey

¼ cup chopped chives

Rinse cod, pat dry with paper towel and coat with breadcrumbs, making sure both sides are well coated. Sprinkle with salt and pepper. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add cod and sauté 3 minutes, turn and sauté 3 minutes for a ¾-inch thick fillet. If thicker, sauté 4 minutes, turn and sauté 4 minutes. Test by pulling the flesh away with the point of a knife. It should be opaque not translucent. Remove to individual plates.

Whisk mayonnaise, lemon juice and whiskey together in a small bowl and spoon over cod. Sprinkle chives on top.

PER SERVING: 349 calories (36 percent from fat), 13.8 g fat (1.9 g saturated, 3.9 g monounsaturated), 72 cholesterol, 32.6 g protein, 13.0 g carbohydrates, 0.8 g fiber, 403 mg sodium.

BROCCOLI AND POTATOES

Yield 2 servings

¾ pound red potatoes, washed, not peeled and cut into ½-1-inch pieces (about 2½ cups)

½ pound broccoli florets (about 2½-cups)

2 teaspoons olive oil

Salt and freshly ground black pepper

Place potatoes in a large saucepan and cover with cold water. Cover with a lid and bring to a boil over high heat. Lower heat to medium and simmer 10 minutes. Add the broccoli florets and continue to cook, covered, 5 minutes.

Drain. Remove to a bowl and toss with olive oil and salt and pepper to taste.

PER SERVING: 184 calories (25 percent from fat), 5.1 g fat (0.8 g saturated, 2.2 g monounsaturated), no cholesterol, 5.9 g protein, 31.7 g carbohydrates, 2.9 g fiber, 55 mg sodium.

Suggested on ABQjournal

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