For a quick meal, try whiskey-glazed cod

  • Rum and whiskey cod Linda Gassenheimer

Tribune News Service
Published: 4/6/2018 1:54:33 PM

Cod coated with whiskey sauce makes a quick dinner.

Broccoli and Potatoes complete the meal.

Start the potatoes first and the entire meal can be made in 20 minutes.

Helpful Hints:

Look for wild-caught Atlantic cod if possible, or use any type of firm fish instead.

A quick way to chop chives is to cut them with a scissors.

Any type of whiskey can be used. Scotch whisky (spelled without an e in Scotland) will give a lighter taste.

Yellow or Yukon gold potatoes can be used instead of red potatoes.

Countdown:

Place potatoes on to boil.

Saute cod and make sauce.

Add broccoli and finish potatoes.

Shopping List:

To Buy: ¾ pound cod fillet, 1 container whole wheat breadcrumbs, 1 bottle reduced-fat mayonnaise, 1 lemon, 1 small bottle whiskey, 1 bunch fresh chives, ¾ pound red potatoes, ½ pound broccoli florets, 1 can olive oil spray.

Staples: Olive oil, salt and black peppercorns

WHISKEY-GLAZED COD

Recipe by Linda Gassenheimer

¾ pound cod fillet

¼ cup whole wheat breadcrumbs

Salt and freshly ground black pepper

Olive oil spray

¼ cup reduced-fat mayonnaise

1 tablespoon fresh lemon juice

2 tablespoons whiskey

¼ cup chopped chives

Rinse cod, pat dry with paper towel and coat with breadcrumbs, making sure both sides are well coated. Sprinkle with salt and pepper. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add cod and saute 3 minutes, turn and saute 3 minutes for a 3/4-inch thick fillet. If thicker, saute 4 minutes, turn and saute 4 minutes. Test by pulling the flesh away with the point of a knife. It should be opaque not translucent. Remove to individual plates. Whisk mayonnaise, lemon juice and whiskey together in a small bowl and spoon over cod. Sprinkle chives on top.

Yield 2 servings.

Per serving: 349 calories (36 percent from fat), 13.8 g fat (1.9 g saturated, 3.9 g monounsaturated), 72 cholesterol, 32.6 g protein, 13.0 g carbohydrates, 0.8 g fiber, 403 mg sodium.

BROCCOLI AND POTATOES

Recipe by Linda Gassenheimer

¾ pound red potatoes, washed, not peeled and cut into ½-1-inch pieces (about 2 1/2 cups)

½ pound broccoli florets (about 2 ½-cups)

2 teaspoons olive oil

Salt and freshly ground black pepper

Place potatoes in a large saucepan and cover with cold water. Cover with a lid and bring to a boil over high heat. Lower heat to medium and simmer 10 minutes. Add the broccoli florets and continue to cook, covered, 5 minutes. Drain. Remove to a bowl and toss with olive oil and salt and pepper to taste.

Yield 2 servings.

Per serving: 184 calories (25 percent from fat), 5.1 g fat (0.8 g saturated, 2.2 g monounsaturated), no cholesterol, 5.9 g protein, 31.7 g carbohydrates, 2.9 g fiber, 55 mg sodium.

(Linda Gassenheimer is the author, most recently, of “The 12-Week Diabetes Cookbook,” “Delicious One-Pot Dishes” and “Quick and Easy Chicken.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer)

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