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This recipe is based on a traditional Italian recipe that uses a dried salted version of cod, called "bacala". This recipe I use for both fresh and dried. Nothing beats fresh fish during the fishing season though! Fresh cod fish is a white, flaky, mild flavoured fish. The mild flavour is what enables you to get creative with seasonings! This recipe boasts vegetables, spices and herbs that imbue the cod with savoury goodness!
"Savoury Goodness"
Cod is high in protein and low in carbohydrates and fats. The Atlantic and Pacific varieties of Cod are a good source of B vitamins, like B6, Niacin (B3), including B12 which is essential for energy production, forming red bloods cells and DNA replication. Cod, also has minerals like phosphorus, essential for bones and selenium, which is an essential anti-oxidant, aids in immune function and helps with thyroid function.
Mixed Vegetable Cod Fish Casserole
Preparation: 20 minutes
Bake Time: 1 hour
Ingredients:
1 kg or 2.2 lbs of fresh cod
7-8 medium sized red potatoes, diced
1 medium yellow onion, chopped
12-16 cherry tomatoes, halved
2- 3 garlic cloves, minced
1/4 -1/2 cup of fresh parsley, chopped
1/2-3/4 cup grated parmesan or pecorino (aged sheep) cheese
1/2 cup of kalamata olives or black sun dried olives
3/4 cup of water or vegetable broth
salt, pepper to taste
Olive oil for drizzling
optional, red and yellow bell peppers, sliced
Preparation:
rinse, pat dry (using unbleached paper towels or a clean tea towel) and cut the cod fish into dinner size portions ( makes about 7-8 portions)
clean and dice potatoes, skin on. Place in a bowl and lightly drizzle with olive oil just enough to coat lightly.
chop onion; dice garlic
chop parsley
in a glass or ceramic casserole dish (with a lid) drizzle with olive oil
You will do this recipe in layers:
add a 1/4 of the parsley, garlic and onion, potatoes, tomatoes and olives.
place cod fish portions on top
layer with parsley, garlic, onion, tomatoes and olives and parmesan or pecorino cheese, sprinkle of salt and pepper to preference (1/2 tsp of both if unsure)
top with potatoes
add remaining tomatoes, olives, parsley, garlic, onion, salt, pepper and finish off with parmesan or pecorino cheese
lightly drizzle olive oil over entire casserole
add 3/4 cup of water or vegetable broth along the edge of the casserole, ensuring there is a least 1 cm of water or broth that lines the bottom. (check with toothpick). As casserole sizes vary, you may need to add more or less liquid. If you don’t have a lid, cover the baking dish with foil.
Place in a 375F oven and let cook for 1 hour. Insert fork into potatoes to check for doneness. When the potatoes are tender the dish is ready.
Tip: Uncover the casserole the last 5 minutes and bake under low broil. This gives the cheese, potatoes and fish a nice crispy crust!
"Ignite your spirit of healthy!"
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