Chef Richard's Crusted Cod, Baked Fries, Tartar Sauce, and Quick Pickles
This flavor-packed meal rivals fish and chips in taste — for a fraction of the calories.
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Prep time: 20 minutes
Cook time: 40 minutes
For the tartar sauce:
•1 tablespoon pickled relish
•1 teaspoon prepared horseradish
•2 tablespoons of lemon juice
•2/3 cup plain low-fat mayonnaise
For the quick pickles:
•8 small Persian cucumbers (about 3 inches long), cut in half
•2 tablespoons white balsamic vinegar
•1 teaspoon extra virgin olive oil
•2 basil leaves
•pinch of black pepper
For the fries:
•2 medium size yellow summer squash, cut into fries (can substitute squash with zucchini)
•2 tablespoons olive oil
•1 teaspoon kosher salt
For the fish:
•2 tablespoons of olive oil
•4 3-ounce cod fillets, without skin
•¼ cup whole wheat bread crumbs
•¼ cup grated parmesan
•pinch of black pepper
•1 teaspoon ground flax seed
In a small bowl, whisk together 1 tablespoon pickled relish, 1 teaspoon prepared horseradish, 2 tablespoons lemon juice, and 2/3 cup of light mayonnaise.
Cut 8 small cucumbers in half. Place the cucumber into a medium size bowl and dress with 2 tablespoons white balsamic vinegar, 1 teaspoon of olive oil, 2 basil leaves, and a pinch of black pepper. Let the pickles marinade as you prepare the fish and fries.
Preheat the oven to 375°F.
Cut the 2 summer squash into French fry-sized pieces (about ¼-inch thick); add them to a bowl and toss with 2 tablespoons of olive oil and 1 teaspoon of salt until well-coated.
Place the coated fries on a non-stick baking sheet. Bake for 30 minutes, stirring occasionally for even cooking.
Coat a non-stick baking dish with 2 tablespoons of olive oil. Set aside.
In a medium sized bowl, combine ¼ cup whole wheat breadcrumbs, ¼ cup grated parmesan, a pinch of black pepper, and 1 teaspoon ground flax seeds. Stir to combine.
Place the fish on the oiled pan. Sprinkle the crumb mixture evenly over the fish filets.
Bake the fish in a 375°F oven for 15 minutes or until cooked through.
Serve one fish filet per person along with the tartar sauce, quick pickles, and baked summer squash fries.
Video: LEMON CRUSTED BAKED COD, RICHARD IN THE KITCHEN
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