Your Life Your Health: Dijon Baked Cod with Intermountain Healthcare

   |  Posted Mar 1st, 2018 @ 12:42pm


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Dijon Baked Cod
with Brown Rice Pilaf & Wilted Baby Spinach

Yield: 5 Servings
Gluten Free

Dijon Baked Cod Ingredients:
5 each Cod Loin, Boneless, Skinless
5 tbsp. Sour Cream
2¼ tbsp. Dijon Mustard
2 tsp. White Wine
2 tsp. Dried Tarragon
½ tsp. Black Pepper

Brown Rice Pilaf Ingredients:
1 tsp. Olive Oil
4 tbsp. Yellow Onion, Diced
4 tbsp. Fresh Carrot, Diced
12 tbsp. Brown Rice
¾ cup Vegetable Broth
2 tbsp. Fresh Parsley, Chopped
¼ tsp. Kosher Salt
¼ tsp. Ground Black Pepper

Wilted Baby Spinach Ingredients:
1½ tsp. Olive Oil
10 cups Fresh Spinach, Cleaned, Trimmed
1 tbsp. Garlic, Chopped
1¼ cups Red Onion, Sliced
3½ tbsp. Balsamic Vinegar

Preparations:

Dijon Baked Chicken
1. Preheat oven to 320F.
2. In a bowl combine the sour cream, mustard, white wine and spices; rub on thawed cod loin.
3. Lay fish flat on a sheet pan, sprayed with non-stick pan coating; bake for 10-12 minutes or until an internal temperature of 145F is reached.

Brown Rice Pilaf
4. Heat oil in a large sauté pan, over medium-high heat; add onions and cook, stirring occasionally until softened.
5. Stir in rice and cook, stirring often until toasted.
6. Add broth; bring to a boil. Reduce heat to medium-low, cover and simmer until rice is tender and liquid is absorbed, about 20 minutes.
7. Fluff rice, add parsley and season with salt and pepper.

Swiss Chard
8. In a sauté pan, heat oil, add the spinach, garlic, and onion.
9. Sauté briefly and add balsamic vinegar, cook until tender.

Plate Assembly:
Per each serving, place a 1 cup of the wilted baby spinach off the center of the plate, place ½ cup of brown rice pilaf next to the spinach, and then place 1 fish loin on top of the rice. Drizzle any pan sauce over the fish.

370 Calories/ 700 mg Sodium/ 12% Cal/Fat

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