Cod, a popular Irish fish, is coated with an Irish whiskey sauce for a quick dinner that is perfect for any quick dinner. Fresh chives add flavor and green color to celebrate the day.
Broccoli and Potatoes complete the meal. Start the potatoes first and the entire meal can be made in 20 minutes.
Helpful hints:
- Look for wild-caught Atlantic cod if possible, or use any type of firm fish instead.
- A quick way to chop chives is to cut them with a scissors.
- Any type of whiskey can be used. Scotch whisky (spelled without an e in Scotland) will give a lighter taste.
- Yellow or Yukon gold potatoes can be used instead of red potatoes.
Countdown:
- Place potatoes on to boil.
- Saute cod and make sauce.
- Add broccoli and finish potatoes.
Shopping list:
To Buy: 3/4 pound cod fillet, 1 container whole wheat breadcrumbs, 1 bottle reduced-fat mayonnaise, 1 lemon, 1 small bottle whiskey, 1 bunch fresh chives, 3/4 pound red potatoes, 1/2 pound broccoli florets, 1 can olive oil spray.
Staples: Olive oil, salt and black peppercorns
Whiskey-Glazed Cod
Recipe by Linda Gassenheimer
3/4 pound cod fillet
1/4 cup whole wheat breadcrumbs
Salt and freshly ground black pepper
Olive oil spray
1/4 cup reduced-fat mayonnaise
1 tablespoon fresh lemon juice
2 tablespoons whiskey
1/4 cup chopped chives
Rinse cod, pat dry with paper towel and coat with breadcrumbs, making sure both sides are well coated. Sprinkle with salt and pepper. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add cod and saute 3 minutes, turn and saute 3 minutes for a 3/4-inch thick fillet. If thicker, saute 4 minutes, turn and saute 4 minutes. Test by pulling the flesh away with the point of a knife. It should be opaque not translucent. Remove to individual plates. Whisk mayonnaise, lemon juice and whiskey together in a small bowl and spoon over cod. Sprinkle chives on top.
Yield 2 servings.
Per serving: 349 calories (36 percent from fat), 13.8 g fat (1.9 g saturated, 3.9 g monounsaturated), 72 cholesterol, 32.6 g protein, 13.0 g carbohydrates, 0.8 g fiber, 403 mg sodium.
Broccoli and Potatoes
Recipe by Linda Gassenheimer
3/4 pound red potatoes, washed, not peeled and cut into 1/2-1-inch pieces (about 2 1/2 cups)
1/2 pound broccoli florets (about 2 1/2-cups)
2 teaspoons olive oil
Salt and freshly ground black pepper
Place potatoes in a large saucepan and cover with cold water. Cover with a lid and bring to a boil over high heat. Lower heat to medium and simmer 10 minutes. Add the broccoli florets and continue to cook, covered, 5 minutes. Drain. Remove to a bowl and toss with olive oil and salt and pepper to taste.
Yield 2 servings.
Per serving: 184 calories (25 percent from fat), 5.1 g fat (0.8 g saturated, 2.2 g monounsaturated), no cholesterol, 5.9 g protein, 31.7 g carbohydrates, 2.9 g fiber, 55 mg sodium.
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