Foil-Pack Mustard Cod over Swiss Chard

In nutrition clinic last week, one of the patients wailed, "I know I should eat fish, but I don't know how to cook it!"  The dietitian rummaged in her drawer, and promptly produced this recipe.  Meanwhile I was sitting in the corner with similar murmurs of fishy concern cycling through my head.  So after the appointment was over, I secretly photocopied the recipe to try at home this weekend.  Sure enough.. simple, fast, and delicious.
Foil-Pack Mustard Cod over Swiss Chard
modified from original recipe as featured in Diabetes Living
Original recipe uses haddock and spinach
(serves 4)
4 leaves of Swiss chard (or 4 cups of spinach), washed
1 pound cod or other white fish, cut into 4 pieces (1/4 - 1/2 inch thick)
1 Tablespoon Dijon mustard
2 Teaspoons olive oil
2 Tablespoons white wine vinegar
2 cloves garlic, minced
1 shallot, chopped
1/4 teaspoon black pepper
20 grape tomatoes, halved
  1. Preheat oven to 375. 
  2. Place 1 leaf swiss chard (or 1 cup spinach) in center of each 4 (18-inch-long) sheets of heavy duty foil.  Instead of heavy-duty foil, you can use a double layer of regular foil.
  3. Flace fish on top of greens.
  4. Combine mustard, olive oil, vinegar, and garlic.  Drizzle evenly over fish. 
  5. Sprinkle with shallots, black peppers, and tomatoes.
  6. Bring up foil sides to form a packet.  Double fold the top and ends to seal each packet, leaving room for heat circulation inside.  Place foil packets in single layer on baking sheet.  
  7. Bake 15 minutes, or until fish is opaque and flakes easily with a fork.  Cut slits in foil packets with sharp knife to release steam before opening.
Dinner time study session.
Nutrition Info for 1 serving.
Calories 150 kcal, Protein 23 g, Total Fat 4 g, Saturated Fat 1 g, Carbohydrate 7 g, Dietary Fiber 2 g, Sodium 200 mg.
Nutrition Tip: American Heart Association recommends eating fish twice a week for heart health.

I thought I would be floundering, but cooking fish wasn't so scary after all.
Do you cook fish often?  Did you eat something new this weekend?
Rachel

15 comments:

Jess said...

That recipe looks delicious!

I try to cook fish once a week, but realistically probably make it once every two or three weeks.

MelindaRD said...

This sounds great. I love that it has mustard in it. When I was in France I bought some Dijon mustards which I need to try, so this may be a good recipe to help with that. I love fish. Mostly I eat it when I go out because it is so abundant here. I am so glad I eat fish because the ability of the locals to catch and cook fish around here is so amazing.

Emily said...

I don't eat fish very often, but this looks like a great recipe! I ate a giant ravioli with an egg inside this week, and it was really good! :-)

Kasey said...

I definitely don't cook fish as often as I should. I usually order fish when I eat out though. This recipe looks great!

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bentobird said...

Yum, what a vibrant healthy and flavorful fish recipe, thanks for sharing! The autumnal colors are a delight.

I love fish and have it about 3 times a week, whether as an entree or a breakfast of sardines or smoked trout on wholegrain toast with goat cheese, scallions, avocado. And shellfish is always a treat!

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Disclaimer. I am not a Registered Dietitian yet. I provide nutrition information intended for the general public, not for the treatment of a specific medical condition. I try to use scientific research and reliable sources when forming my opinions and messages.
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