Sauteed Cod with Asparagus, Asparagus Veloute

I discovered this recipe from Rozanne Gold's Healthy 1-2-3 cook book. This is a nutritional cookbook that utilizes only three ingredients per recipe. I like this book because the recipes are fat-free, low fat or low calories.

Ingredients:
2 pounds asparagus
4 tablespoons unsalted butter
6 7ounce cod fillets

Directions:
1. Cut asparagus off top 2 1/2 inches of asparagus stalks and set aside. Peel asparagus stalks. Cut stalks into 1 inch pieces. Cook stalks in large saucepan of boiling slightly salted water until very tender, about 10 minutes. Using slotted spoon, transfer stalks to blender. Add 3/4 cup cooking liquid to blender. Blend until very smooth, adding more cooking liquid to thin sauce. Blend 2 tablespoons butter into sauce. Season with salt and pepper.
2. Cook asparagus tips in boiling salted water until crisp-tender, about 4 minutes. Drain
3. Sprinkle fish with salt and pepper. Melt 2 tablespoons butter in each of 2 heavy large skillets over medium-high heat. Add 3 fish fillets to each skillet and cook until golden and opaque in center, about 4 minutes per side. Spoon warm sauce onto plates. Top with fish. Garnish with asparagus tips and serve.

Blackened Fish with Mango Salsa

Yay for eating healthy! This is a recipe you can use any white fish. You can try yellowtail snapper, cod, rockfish, halibut, or catfish. I used fresh rockfish tonight. This dish definitely had a kick! The spiciness from the jalapeño pepper and the blackened seasoning was on fire!

Ingredients:

1 cup cubed ripe mango
1/2 cup fresh cilantro, chopped
1/4 cup chopped red onion
1 jalapeño pepper, minced
2 tablespoons fresh lime juice
2 (6-ounce) skinless fish
1 tablespoon melted butter
2 tablespoons prepared blackened or jerk seasoning

Directions:
1. Combine mango and next 4 ingredients in a bowl. Cover and chill until ready to serve.
2. Brush fish with melted butter, and coat both sides with seasoning.
3. Heat a large cast-iron or heavy-bottom skillet until hot. Cook fish 2 minutes on each side or until opaque. Serve with mango salsa.

Pan-Fried Fish With Squash Salsa

Cat fish contains lots of heart-healthy omega-3 fatty acids. Consumption of these types of fatty acids is thought to be associated with reduction in blood pressure and reduced risk for certain cancers. I love the red wine vinegar on the squash salsa. It goes really well with the catfish.

Ingredients:
4 tablespoons olive oil
1 medium zucchini, diced
1 medium summer squash, diced
1 yellow bell pepper, diced
1/2 small red onion, chopped
kosher salt and black pepper
3 tablespoons red wine vinegar
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon chopped fresh basil
4 3- to 4-ounce skinless catfish fillets

Directions:
1.Heat 1 tablespoon of the oil in a medium nonstick skillet over medium-high heat. Add the zucchini, squash, bell pepper, onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, tossing occasionally, until just tender, 2 to 3 minutes. Transfer to a plate and refrigerate until cool. Wipe out the skillet.
2.In a medium bowl, toss the cooled vegetables with the vinegar, parsley, basil, and 2 tablespoons of the oil.
3.Heat the remaining tablespoon of oil in the skillet over medium-high heat. Season the fish with ½ teaspoon salt and ¼ teaspoon pepper and cook until opaque throughout, 2 to 3 minutes per side. Serve with the salsa.

Roast Cod With Crisp Potatoes

Another super healthy dish from RealSimple! We're working on adding more chicken and fish into our diet and eat less red meat. I'm going to try to find more delicious fish and seafood recipes.

Ingredients:
3 pounds Yukon gold or new potatoes, halved or cut into 1 1/2-inch chunks
3 tablespoons plus 2 teaspoons olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
6 6-ounce cod fillets, skin removed
zest of half a lemon, cut into thin strips (optional)
1 tablespoon chopped fresh chives (optional)

Directions:
1.Heat oven to 450° F. Place the potatoes in a roasting pan or on a baking sheet. Drizzle with 3 tablespoons of the oil and toss to coat. Sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Roast for 20 minutes. Stir and roast for 10 minutes more.
2.Move the potatoes to the sides of the pan. Pat the cod fillets dry with paper towels. Place the fillets in the center of the pan. Drizzle with the remaining oil and sprinkle with the remaining salt and pepper.
3.Redistribute the potatoes around the fillets. Roast until the fillets are the same color throughout and flake easily, about 10 minutes. Top with the lemon zest and chives (if using).