|Fresh wild-caught Icelandic cod -- coated in a homemade Super Spice Mixture -- fresh spinach, cherry tomatoes and pitted olives is ready to eat after about 15 minutes in a preheated 400-degree oven, below.|
By VICTOR E. SASSON
Continuing thanks to The Fish Dock in Closter for supplying the key to preparing a healthy and delicious dinner in under 30 minutes.
On my first visit to the Icelandic fish store, I purchased a pound of ready-to-cook Fish & Vegetable Medley, popped the store-supplied pan into the oven and sat down to dinner in about 15 minutes.
Since then, I've been assembling my own medleys, using fresh, wild-caught Icelandic cod and haddock from Costco Wholesale in Teterboro.
Last week, my wife brought home more than 2 pounds of fresh, long-line caught, skinless-and-boneless cod fillets ($7.99 a pound).
I assembled a medley with fresh spinach, cherry tomatoes and black olives I had on hand, plus extra-virgin olive oil and grated cheese.
First, I cut up the cod into serving pieces, and coated them in a mixture from a large container I keep in the refrigerator that combines every spice I have in the house, including curry powder, no-salt seasoning, red-pepper flakes and garlic powder.
The spinach goes into a large foil-lined pan first, then a generous drizzle of olive oil and a little sea salt, then the tomatoes and olives, then the spice-coated cod, then the grated cheese.
The cod was thicker than in the past so I kept the pan in a preheated 400-degree oven for about 16 minutes to 18 minutes.
Korean-style shredded vegetables, available at H Mart, turn organic quinoa into a filling meatless meal. Quinoa, a great bread substitute, has fewer carbs than rice or pasta.
I purchased the Bibimbap Vegetables last Friday at H Mart, 25 Lafayette Ave. in Englewood, and added them to quinoa I had prepared in a rice cooker with organic black beans, organic diced tomatoes and peeled garlic cloves.
|Organic Whole Wheat Shells from Whole Foods Market in Paramus ($1.49) dressed with Victoria Marinara and three cans of sardines, mashed with a fork.|
Fresh whole wild-caught red snappers were $6.99 a pound last Sunday at the H Mart, 260 Bergen Turnpike in Little Ferry, below. Here, a whole fish stuffed with callaloo, a leafy green, took about 30 minutes to cook when wrapped in foil.
After an absence of several weeks, free seafood samples returned to the Little Ferry H Mart. Two of the best are fish eggs over broiled New Zealand mussels, and broiled eel.