Saturday, April 25, 2009

Italian Cod with Brown Rice

Many children I know are picky about fish. Usually the only type of fish they will consume comes in little breaded rectangular shapes...commonly known as the fish stick served with a red veggie sauce called ketchup. Yes, I know that they are quick and the kids will eat them, but I have found a recipe that even picky children seem to enjoy! As they eat their dinner, you will feel great knowing that cod is providing them with an excellent source of protein, b vitamins and lots of omega 3's which are essentially to heart and brain health and development. The cod coupled with white beans and brown rice round out the meal with whole grains and tons of fiber!

Italian Cod with Brown Rice
1 lb. fresh cod fillet
1 14 ozcan low sodium crushed or diced tomatoes
1/2 med. onion, chopped
1 large garlic clove, minced
2 Tbs. olive oil
2 Tbs. flat leaf parsley, chopped
1/4 C. grated parmigiano reggiano cheese
1 bay leaf
1 14oz can cannellini beans(or other white bean)
1 C. dry brown rice
1 TBS. butter
2 tsp. dehydrated onion
Salt and Pepper to taste

Preheat oven to 350. In a saute pan, heat olive oil and add onions. Saute until translucent and then add in garlic and cook for 2 minutes. Add in tomatoes, beans and bay leaf. Simmer about 10-15min and then add in the parsley and cheese. Salt and pepper to taste. Place fish in a baking dish and pour tomato mixture over the top. Cover with foil and bake for about 20-25 minutes until the fish easily flakes.

Make brown rice according to directions. When finished, stir in butter, salt/pepper and dehydrated onion. Let it stand for about 5 minutes while fish rests and cools.

Serve a mound of rice on the plate topped with the cod and sauce. Sprinkle with additional cheese if you wish. Serves 4.

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