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Rock Cod Shopping Tips
A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.
Rock Cod Cooking Tips
Whole fish should be stored upright in ice in the refrigerator.
Most white wines (especially albariÃ±o) and rosÃ© with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewÃ¼rztraminer with baked fish; grÃ¼ner veltliner with fish pÃ¢tÃ©; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.
Healthy Baked Lemon Garlic Cod
When you're looking for an easy and healthy dinner idea, you can't go wrong with this baked lemon garlic cod recipe. It's a great weeknight dish, but don't count it out for entertaining because it's definitely impressive enough for your most discriminating company.
Cod is a relatively mild-tasting fish, making it a good choice for the fish-averse (including kids). It pairs well with and actually takes on the flavors of the ingredients you add to it. Here, a simple approach is used: A drizzle of lemon juice, some crushed garlic, and olive oil are cooked along with a sliver of butter and some fresh chopped parsley to make a bright and flavorful sauce that is spooned over boneless, skinless cod portions before baking. This heart-healthy fish dish is ready in about 20 minutes.
Serve with a green salad with a vinaigrette or low-fat dressing, or steamed veggies or a vinegar-and-oil coleslaw. Carbs are perfectly fine as a side dish as long as they are whole grains like brown rice, quinoa, millet, or barley.
The next thing you need to do is prepare the seasoned bread crumb topping that will cover the fish. This step is quick and EASY! I was able to use some of my homemade bread crumbs in this recipe, but any plain bread crumbs will do.
Place grated Parmesan cheese, bread crumbs, minced garlic, and lemon zest, and a pinch or two of salt and pepper onto a large plate. Combine these ingredients well, and then you’ll have seasoned bread crumbs, ready for the rockfish. Spread them out evenly on the plate.
Marinate the fish in the oil and lemon juice for at least 30 minutes before grilling. Grill for 10 to 15 min, turning only once. Time depends on the thickness of your fish. Heat the butter and stew the garlic for 3 min stirring constantly to make sure it doesnt brown. Add the basil, cayenne pepper and remove from the heat. Either pour the garlic butter over the fish or serve it in a gravy boat on the side.
Fallowed the recipe but omitted the cayenne pepper because I don't like spicey
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Calories per serving: 391
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Crunchy Panko-Crusted Cod
My simple steps for Crunchy Panko-Crusted Cod will ensure your fish turns out tender in the center and crispy on the outside. For perfect crunchy fish fillets every time! Even your pickiest eater will love fish made this way!
- ¼ cups Flour (unbleached Or All-purpose)
- 1 whole Egg, Lightly Beaten
- ¾ cups Panko Bread Crumbs
- ½ cups Olive Oil, Or Enough To Cover The Bottom Of A Large Pan
- 1 pound Cod Fillets
- 1 teaspoon Salt
- 1 teaspoon Pepper, Ground
Lay out the flour, beaten egg and Panko breadcrumbs in three (3) separate plates, or shallow pans.
Heat the olive oil in a large frying pan over high heat. This should only take a few minutes. Make sure to watch the pan and be careful not to burn the oil.
Sprinkle the fish with salt and pepper.
Dip the seasoned fish fillets in the flour, then in the egg and then press the fish into the Panko breadcrumbs, coating the fish evenly on all sides.
Place the fish carefully into the hot pan and reduce the heat to medium, but keep it at a sizzle. Note: When the first side is nicely browned (about 2–3 minutes) and the fish is turned over, you may need to reduce the heat to low, but keep the pan at a sizzle. Reducing the heat will avoid the fish from burning, and will cook it evenly all the way through. When both sides are evenly browned, remove the fish from the hot oil and serve immediately.
Simple Cod Piccata ( A Tasty and Easy Cod Recipe)
If I had a special segment on Paleo Grubs called Cooking for One, this recipe would be near the top of my list. Easy to make and quick to prepare, I often use this recipe when cooking for myself on a weeknight after work. Piccata, a common preparation for chicken and veal, also works very well with cod or any small flat fish such as sole or flounder. Capers and parsley nicely complement the mild fish in this simple and light recipe.
To get started, rinse off the fish and pat it dry with a paper towel. Then dredge it in almond flour to evenly coat the fillet. Almond flour does not stick to fish as well as white flour does, so a few flakes may fall off while cooking. Have everything else prepared before you start cooking the fish, because it comes together very quickly. Make sure the oils, chicken broth, lemon juice and capers are ready to go.
To cook the fish, make sure to use a large skillet with plenty of room, and maintain a steady medium-high heat. This prevents the fish from becoming soggy and helps the crust to properly brown.
Once the fish is nicely browned, remove it to a plate so you can make the sauce. (You could also put the cod in the oven to keep it warm while the sauce is reducing.) Add the chicken broth, lemon, and capers to the same skillet that the fish was cooked in, and use a metal spatula to scrape all the good tasty browned bits off the bottom of the pan. Then let the sauce reduce by about half, and the meal is ready to enjoy.
Eating healthy whole foods is easier with straightforward recipes such as this cod piccata. I’ve made this recipe large enough to feed at least two people, but it is not hard to cut in half for a single serving. Great for a weeknight dinner, you could pair the cod with some fresh spring asparagus to complement the lemon and make it a well-rounded meal.
Rock Fish Recipes
Catfish is often known as rock fish, rockfish, rock salmon or rock turbot. Here are a couple of rock fish recipes, one casseroled with cider and one with tomatoes.
It is a firm white fish and can be substituted for any recipe using cod, haddock, basa fish and similar.
It is quite meaty but not overly strong, so is a popular fish for children.
Both of these recipes give you a generous amount of sauce. Serve them with some boiled new or sauted potatoes and some fresh veg - try carrots, broccoli, peas or cauliflower - one or a mixture.
Alternatively, some jacket potatoes or just some crusty bread to mop up the sauce.
Rock Fish in Cider
2 tbspn oil
1 onion, peeled and chopped
4 oz (100g) mushrooms, sliced
4 rock fish fillets
1/2 pint (300ml) cider
small carton creme fraiche or thickened yoghurt
Heat the oven to Gas Mark 5, 375F or 190C
Take an ovenproof and flameproof casserole dish, heat the oil and fry the onion until softened.
Add the mushrooms and coat in the oil.
Place the rock fish in the pan and pour the cider over.
Bake in the oven for about 20 minutes until the fish is cooked.
Remove the fish fillets onto a serving dish and stir the creme fraiche into the cider sauce.
Pour the sauce over the rock fish and serve immediately.
Rock Fish in Tomato Sauce
1 tbspn olive oil
1 onion, peeled and chopped
2 cloves garlic, peeled and crushed
1 14 oz (400g) can peeled chopped tomatoes
1 tbspn tomato puree
12 black olives - pitted and halved
1 tbspn lemon juice
4 rock fish fillets
Fresh chopped parsley to garnish
Heat the oven to Gas Mark 5, 375F or 190C.
Heat the oil in an oven and flameproof casserole dish and fry the onion and garlic until soft.
Add the rest of the ingredients and bake in the oven for about 25 minutes until the fish is cooked.
I hope you enjoy experimenting with rockfish recipes, they are easily adaptable to any type of fish fillets that are available to you on the day.
These would also work as rock fish recipes
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Best Rock Cod Recipes - Recipes
* Sliced lemon and placed in dish
* Layered fish fillets on top of lemon to prevent drying
* followed directions after that.
* At 10 minute mark, added more lemon juice
* at mark to pull foil off at 10 min., added more lemon juice and also added sweet peas.
* Followed Sue Ellen's (Maryland) suggestion of baking for an additional 5 minutes (10 min. foil covered, 15 min. uncovered)
Fish was flaky and as desired yet a little tart (probably due to lemon juice)
My family caught a bunch of rockfish this weekend in the Chesapeake Bay and I was looking for a good recipe for this good, fresh fish. I found the perfect recipe with this one!
I used Jeff Buccellato's idea of sliced lemon underneath the filets and Rick's idea of tomato slices. I happened to have fresh, home-grown tomatoes handy :) so I sliced them and arranged them around the edges of the baking dish.
My husband said the tomatoes were so good after cooking in the sauce with the fish that he could eat a meal of just them! :)
My whole family LOVED this dish, including my 7- and 11-year old daughters! This is the perfect way to enjoy some really excellent fresh rockfish!
This weekend, my fiancé went fishing with a friend and his friend’s father. They had quite a successful trip, and came home with a ton of Rockfish! Rockfish, also known as striped bass, is a mild whitefish that can be prepared many different ways, so I was jazzed!
We had some that night on the grill (yum!), but there was plenty left over, and my fiance’s friend was nice enough to send us home with more fish. I had a hankering for fish tacos, so these Rockfish Tacos are the end result! Rockfish, or striped bass, is the perfect balance of flaky and meaty, so it works wonderfully in tacos.
- 1 cup cherry tomatoes, diced
- 1 tablespoon minced jalapeno
- 1 tablespoon minced shallot
- 1 tablespoon cilantro chopped, plus more for garnish
- the juice and zest of 1 lime
- salt and pepper, to taste
- 1 tablespoon olive oil
- 1 large fillet rockfish (striped bass), skin removed (
Add the tomatoes, jalapeno, shallot, cilantro, lime juice, and lime zest to a bowl. Mix to combine and season with salt and pepper. Set aside.
Add the olive oil to a large saute pan over medium high heat. Season the fish with the Mexican seasoning (quick Mexican seasoning: 1/2 tsp chili powder, 1/2 tsp cumin, 1/4 tsp paprika, 1/4 tsp salt, 1/4 tsp pepper, 1/8 tsp garlic powder, 1/8 tsp onion powder, 1/8 tsp oregano).
Add the fish to the pan and cook until cooked through and flaky, about 4-5 minutes.
Once cooked through, break apart into chunks within the pan and remove from heat. Heat the tortillas either in the oven or the microwave until soft. Slice your avocado and cabbage.
Add the fish to the tortillas and top with cabbage, avocado, and the tomato mixture. Serve with lime wedges.
Truly fresh fish is just the best. Because the fish was so fresh, I made these without any kind of “sauce.” If you want some extra creaminess, you can make a mixture of a few drops of sriracha and some sour cream to add on top.
I loved the different textures in this recipe. The parts of the fish that really crisped up (a.k.a the parts I may have burnt a bit) added a really nice smokiness to the tacos, so no worries if that happens!
Keep your fingers crossed my fiance gets invited on more trips like this, I love when his fun benefits my stomach!
Member Ratings For This Recipe
This was a huge hit with the whole family. I used flour in place of cornmeal and it was really really yummy! Thank you! - 7/9/09
I added the paprika, and it was delicious! I also mixed some of the parmesan into the flour mixture. Definitely making this again. - 11/25/08
Used bread crumbs instead of corn meal & I only had onion powder, not salt, so I added Morton's Nature's Seasons (in place of the onion salt & pepper). I also added some paprika and a bit of parmesan to the breading. This got RAVES from my family. My hubby says it tastes like restaurant food! - 8/27/09
This dish was TERRIFIC. It is my new Cod recipe. I cut the cod up into 4 oz portions and used Earth Balance Buttery Spread instead of butter. I didn't have onion salt so I used garlic salt. We ate it this with a third cup of whole wheat pasta and a cup of steamed asparagus. - 8/10/09
I tried this recipe tonight, and it was wonderful. I used Italian bread crumbs instead of the cornmeal, and olive oil instead of the butter. - 3/12/10
Substitutions for Cod
For this recipe you can use any kind of mild white fish, not just cod. Halibut, tilapia, mahi mahi… these will all work great! Just be sure that when you are cooking them to check for doneness. Tilapia will typically cook faster than, say, halibut because it is usually not as thick of a cut. Use whatever fish is “in season” and you won’t be disappointed! Click this FRESH FISH AVAILABILITY CHART to see which fresh fish is in season any month of the year.