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Add Quick Cod With Red Wine Pan Sauce to your menu

Quick Cod With Red Wine Pan Sauce is made even more filling with the addition of mushrooms.

Associated Press

Quick Cod With Red Wine Pan Sauce is made even more filling with the addition of mushrooms.

I think we all know that eating fish several times a week is a good call, both for our hearts and our brains. In the summertime, it's easy. I love tossing a piece of fish seasoned with just a little salt and pepper on the grill, giving it a bit of char and squeezing it with bright lemon and serving it next to a lightly dressed coleslaw or a chopped grilled veggie salad. In summer, I like not feeling full.

But when the weather cools I crave something richer and meatier.

A simple, quick sauteed fish recipe comes to the rescue. It's a classic saute plus pan-sauce method that is more blueprint than recipe: Saute the fish and remove from the pan, add in some veggies and aromatics and cook until tender, deglaze the pan with broth, wine or other liquid and then add finishing touches, such as whisking in a pat of butter or adding chopped fresh herbs.

The recipe today, Quick Cod With Red Wine Pan Sauce, has a few tricks up its sleeve. It uses meaty portobello mushrooms as the veggie, which amps up the filling factor of delicate cod. And the sauce incorporates beef broth and red wine, surprising companions for a white fish dish. But, get excited, because they work.

Food Network star Melissa d'Arabian is an expert on healthy eating on a budget. She is the author of the cookbook "Supermarket Healthy."

QUICK COD WITH RED WINE PAN SAUCE

4 (5-ounce) fillets of cod or other sturdy white fish

Salt and pepper

2 teaspoons flour, divided

1 tablespoon olive oil, divided

1 shallot, minced

8 ounces baby bella (or white) mushrooms, sliced

2 cloves garlic, minced

cup beef stock

cup red wine (regular, or sweetened, such as Marsala or Madeira)

2 tablespoons lemon juice

1 tablespoon unsalted butter

Chopped parsley for garnish

Lemon wedges for garnish

Pat the fish dry with a paper towel and season it with salt and pepper. Sprinkle 1 teaspoon of flour on the fish, using a silicon brush to coat the fish very lightly with the flour.

Heat half the oil over medium-high heat in a large nonstick skillet. Cook the fish until golden brown on both sides and cooked through, about 4 minutes per side, flipping the fish only once to retain the nice crust. Place the fish on a warmed platter and set aside.

Add the remaining oil, shallot and mushrooms to the skillet and saute until mushrooms begin to soften, about 3 minutes. Add the garlic and remaining teaspoon of flour, and stir for a minute. Then add the stock and wine to deglaze the pan, and bring to a boil for 1 to 2 minutes, until sauce starts to thicken.

Turn off the heat, add in the lemon juice and whisk in the butter to make the sauce glossy. Top with parsley and a lemon wedge for garnish. Serve the sauce with the fish, either on the side to spoon on, or on top of the fish.

Makes 4 servings.

Nutrition information per serving: 201 calories (64 calories from fat), 7g fat (2g saturated, 0g trans fats), 61mg cholesterol, 178mg sodium, 6g carbohydrates, 0g fiber, 2g sugar, 24g protein.

Add Quick Cod With Red Wine Pan Sauce to your menu 10/27/16 [Last modified: Thursday, October 27, 2016 5:56pm]
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