Baked Cod with Morels

Baked Cod with Morels

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From: EatingWell Magazine, May/June 2015

The deep umami flavors of mushrooms are a natural companion for fish. In this recipe, sweet cod is a good balance for the intensely mushroomy morels, but you can use other mushrooms, like oyster or cremini. Serve with brown rice or couscous and a green salad.

Ingredients 4 servings

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  • 8 ounces fresh morels, trimmed, or 4 ounces dried morels plus 4 ounces fresh cremini (baby bella) mushrooms
  • 4 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon kosher salt, divided
  • 3 cloves garlic, finely chopped
  • ⅓ cup coarsely chopped flat-leaf parsley
  • ½ teaspoon ground pepper, divided
  • 1½ pounds Pacific cod (see Tip), cut into 4 portions
  • ¼ cup lemon juice
  • ¼ cup coarse dry breadcrumbs

Preparation

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  1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. If using fresh morels, briefly swish in a large bowl of tepid water. Drain and repeat as many times as needed to remove all the dirt. Gently but thoroughly pat dry; coarsely chop. (If using dried morels, soak in 2 cups warm water for 30 minutes. Strain in a cheesecloth-lined sieve and reserve the soaking liquid. Rinse to remove any remaining dirt and coarsely chop. Thinly slice creminis.)
  3. Heat 2 tablespoons oil in a medium skillet over medium heat. Add the fresh morels (or creminis) and ¼ teaspoon salt and cook, stirring occasionally, until browned, 5 to 7 minutes. Add garlic and cook, stirring, for 5 seconds. (If using dried mushrooms, stir them in along with the reserved soaking liquid, increase heat to high and boil until the liquid is mostly evaporated, about 8 minutes.) Remove from heat and stir in parsley and ¼ teaspoon each salt and pepper.
  4. Place fish in a single layer in the prepared baking dish and sprinkle with ¼ teaspoon each salt and pepper. Divide the mushroom mixture over the fish. Drizzle with lemon juice. Mix breadcrumbs and the remaining 2 tablespoons oil in a small bowl and sprinkle over the fish.
  5. Bake until the fish is just cooked through and the breadcrumbs are brown, about 20 minutes. Let rest for 5 minutes before serving.
  • Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.

Nutrition information

  • Serving size: about 5 oz. fish & ⅔ cup mushrooms
  • Per serving: 279 calories; 15 g fat(2 g sat); 2 g fiber; 10 g carbohydrates; 25 g protein; 36 mcg folate; 67 mg cholesterol; 1 g sugars; 0 g added sugars; 432 IU vitamin A; 13 mg vitamin C; 62 mg calcium; 8 mg iron; 358 mg sodium; 642 mg potassium
  • Nutrition Bonus: Iron (44% daily value), Vitamin C (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetable, 3 lean meat, 3 fat

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