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Pan Roasted Cod with Polenta

May 9, 2014

Last night I made a really GREAT fish dish and I wanted to share.  I made Pan Roasted Cod with Polenta, Broccoli Rabe, topped with Pistachio Pesto.  It’s a recipe we played with during a cooking class at Sur La Table and the whole family loves it.

Here are a few of the ingredient I used.  I changed a few of the ingredients as I like to cook dairy free as much as I can.  There is a little parmesan in the recipe, but good parmesan cheese has very little dairy in it.  The complete ingredient list is listed at the bottom of the post.

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First wash and trim the Broccoli Rabe

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Blanch the broccoli for about three minutes in boiling water and remove to a bowl of ice water to stop the cooking.  This maintains the beautiful green color of the broccoli.

Add a few tablespoons of olive oil to a pan along with the chili flakes and garlic clove.  Dry off the broccoli and sauté it in the pan for a few minutes.  Once done, remove, set aside and keep warm.

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Next is the pesto…my FAVORITE!

Combine the parsley, mint, pistachios, garlic and parmesan into a food processor and pulse until minced.  Slowly add the olive oil and lemon until it is the right consistency.  Flavor with salt and pepper…This pesto is so yummy.  It makes quite a bit and I ended up freezing enough for another dish.

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Once the pesto is complete, set aside.

Now it’s time to make the polenta.  In a sauce pot, add 4 cups of water and when it boils, add 4 teaspoons of “Better than Bouillon”.  Once mixed add in salt, pepper and ground polenta.  I had a hard time finding the ground polenta but eventually found it at Wholefoods.  Keep stirring and add in a tablespoon of Earth Balance butter substitute.  The polenta will be creamy and wonderful.

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I recruited my husband on this last part as I didn’t want the polenta set and solidify.  Basically take your cod and roast in a sauté pan with a little olive oil, salt and pepper.  Be careful not to flip the fish too soon as it will break apart.

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Once the fish is done, spoon the polenta onto the plate, place the cod on top and top it off with the pesto. Serve the broccoli rabe on the side.  I added a drizzle of olive oil to the top.  I have to say, the pesto makes this dish.  It’s definitely going to be a redo at my house!

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Here’s the ingredient list!

Broccoli Rabe

1 lb broccoli rabe
2 TBL olive oil
1/2 tsp chili flakes
1 garlic clove, sliced
Salt and pepper
1 TBL lemon juice

Polenta

1 cup ground polenta
4 cups water
1 tsp salt
1/2 tsp ground pepper
1 TBL Earth Balance Butter Subs.

Pesto

1 clove garlic sliced
1/2 cup mint leaves
1 cup parsley leaves
1/2 cup roasted, unsalted pistachios
1/4 cup olive oil
1 TBL lemon juice
1/4 cup parmesan

Fish

1-1/2 lbs fresh cod, cut into portions
olive oil
salt and pepper to taste

Hope you enjoy it as much as we did!

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  • Janice May 19, 2014 at 12:54 pm

    I can convert this recipe to a Weight Watcher recipe – bascially removed the oil from the broccoli and butter sub from the polenta which makes it a healthy meal.