Baked Cod with Zucchni Succotash
March 29, 2011
I am so spoiled living in New England because we have access to really great fish. That is important to me because we eat more fish than meat, which is the case for many Italians. We all know that fish is a good source of protein and that certain species are high in Omega 3 fatty acids. Here is a list of fish and shellfish with the highest amounts of Omega 3:
- Wild Salmon
- Artic Char
- Atlantic Mackerel
- Sardines
- Sablefish/Black Cod
- Anchovies
- Oysters
- Rainbow Trout
- Albacore Tuna
- Mussels
- Pacific Halibut
Not all of them are available to everyone so choose from the list what is available and make it part of your diet. The delicious recipe below can be made with salmon, chard, cod, trout or halibut.
Baked Cod with Zucchni Succatash
Serves 4
2 tablespoons olive oil
2 medium size leeks, white part only cleaned and cut into thin rounds
2 small zucchini diced
1 large clove garlic, minced
1 teaspoon salt or more to taste
Grinding black pepper
2 cups corn, fresh or frozen
1 ½ cups light cream or Half/Half
1 tablespoon grainy mustard
2 tablespoons minced fresh tarragon plus 4 small sprigs for garnish
4 cod fillets, about 6 ounces each
Heat the olive oil in an oven proof 12 to 14 inch saute’pan and throw in the leeks. Cook them over medium heat until they begin to get creamy. Add the zucchini and continue cooking until the zucchini softens but is not mushy. It should hold its shape.
Stir in the garlic and add salt and pepper, Cook until the garlic begins to soften. Add one cup of the corn. Cook 1 minute longer. Slowly pour in ½ cup of the cream and cook over low heat for a couple of minutes. Turn off the heat. Keep covered.
In a small pot heat the remaining cream until just under the boil. Stir in the mustard and tarragon and mix until smooth. Add the remaining cup of corn and cook over low heat for 3 to 4 minutes or just until the corn is tender.
Puree the cream and corn until smooth with an immersion blender or standard blender. Place a fine mesh strainer over a medium size bowl and pour the cream mixture into the strainer. Strain out the corn pulp and discard it.
Add the tarragon to the cream mixture. Add salt to taste. Keep the sauce warm and covered.
Preheat the oven to 375F
Salt and pepper the cod fillets and place them in a single layer on top of the leek and zucchini mixture.
Pour half of the sauce over the fish. Cover with aluminum foil and bake for 20 minutes or until the fish easily flakes when poked with a fork.
Uncover and plate.
Place some of the leek and zucchini mixture in the center of each of 4 dinner plates. Place a cod fillet on top and pour some of the remaining cream over the top of each fillet.
Garnish with a sprig of tarragon.
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