Monday, January 31, 2011

The lighter meals Project - Pan seared Cod with a Raw Asian salad

New Year, new beginning.  How many people out there have made a resolution to lose weight this year, or simply eat healthier?  I know of a few…   Eating healthier can be a challenge especially if you like to eat out or cook, or if it is in the middle of cold and snowy winter, when your body craves comforting, heavy meals.  Most people equate dieting with food that does not taste good, but this does not have to be true.  With a little imagination and knowledge of the ingredients, you can transform most dishes into lighter, healthier versions.  Just keep counting those calories!
In order to help some of you along in your weight lost quest, I will be doing a month of low calorie, healthier meals and ideas.  And even if you are not dieting, these may inspire you to cook a bit lighter.

Pan seared Cod with a Raw Asian salad.
This is a “no-sauce required dish”.  The dressing on the salad, provides just enough moisture to the fish to tie it altogether.
Each serving is about 380 calories.

4 Cod Filets at 6 oz each
2 tbs of olive oil
Salt and Fresh Ground white pepper

For the Raw Asian salad
2 small or 1 large green Zucchinis cut into long thin strips  
2 small or 1 large yellow squash cut into long thin strips   
2 carrots cut into long thin strips  
½ cup of shredded broccoli stems  
½ of red or yellow bell pepper cut into long thin strips  
2 tbs of chopped scallions  
2 tbs of chopped cilantro
1 tbs orange juice
1 tbs of rice vinegar
1 tbs of tamari or soy sauce
4 tbs of grapeseed oil
1 tsp of toasted sesame oil
½ tsp of red chili flakes
Salt and Pepper to taste.

Combine orange juice, vinegar and tamari.  Add the chili flakes, salt and pepper.  Slowly whisk in the sesame and the grapeseed oil to make the vinaigrette.  Add the chopped scallions and set aside.
Combine all of the vegetables and toss with the ready vinaigrette about 15 – 20 min before serving.
Heat a large skillet until piping hot (otherwise your fish will stick) and add the olive oil.  Season the fish filet with salt and white pepper and cook tuning once about 3 min per side or until a nice brown crust appears and the fish is opaque and cooked through.
Before serving add chopped cilantro to the salad.  Serve the salad on top of the fish and not on the side.  The dressing and vegetable juices will help create the sauce.

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