Cod and Broccoli
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20 minutes and you have a nutritious meal ready for your family. Find recipe for this delicious casserole here.
In Norway cod is called, "The Beef of the Sea". One benefit of eating lean cod fish is that you get great protein without adding tons of calories.
Cod is white in color, low in calories and has a mild flavor. It is versatile and can be baked, fried, boiled, broiled, poached, deep fried and used in casseroles.
Try using cod instead of beef when making Tacos next time. Cod fillet is virtually boneless.
Lean Seafood in Béchamel Sauce
Serves 4-6
6 cod fillets, frozen cod may be used
8 cups water
1/4 cup cider vinegar
4 sprigs parsley
3 bay leaves
2 celery stalks
1 large onion quartered
15 peppercorns
2 teaspoons salt
Preparation of Stock for Poaching Fish:
Stock will be used to poach/steam cod fillets. Add above ingredients to stock pot filled with enough water to cover fish. Bring to boil - turn down heat and simmer for 15 minutes. Do not add fish yet.
Poaching Fish:
Bring stock to a boil again. Turn heat down immediately.
Place cod into stock. Cod requires short cook time on low heat.
When fish is flaky remove it with fish spatula.
Strain stock and retain for later use. Some stock is needed for the cream sauce.
Leftover fish stock can be frozen and utilized in making Seafood Soup and sauces.
Ingredients for Béchamel/White Cream Sauce:
4 tablespoons butter
1 tablespoon minced onions
4 tablespoons flour
2 cups milk or substitute
1 cup milk with 1 cup whole cream
1/2 cup sliced sun dried tomatoes
1 cup shredded cheddar, plus extra for garnish
Knorr fish bouillon to taste, if needed
Freshly ground white pepper
Salt to taste
Small touch cayenne pepper to give the sauce a little kick.
Very light sprinkle of paprika
Preparation of Béchamel Sauce
Melt butter in saucepan
Add flour gradually while stirring.
Add 1 tablespoon minced onions.
Add 1-cup strained fish stockgradually while stirring.
Add milk slowly while stirring.
Bring to a slow boil.
Add sun dried tomatoes.
Add whole cream as needed when sauce is fully cooked.
Add mushrooms.
Add shredded cheese.
Salt and pepper to taste.
Small touch cayenne pepper.
Bring sauce to boil for a few minutes while stirring and let rest. If it is too thick add fish stock.
Vegetables:
2 packages frozen broccoli (or 2 lbs fresh)
8 ounces canned mushrooms
1/2 cup thinly sliced red peppers
Steam broccoli and red pepper together.
Place broccoli, red pepper strips and cod in baking dish and pour cream sauce over. Garnish with shredded cheese, broccoli spears, red pepper strips and a light sprinkle paprika.
Bake at 350°F. for 15-20 minutes. Serve Cod and Broccoli with a salad and garlic bread.
Norwegian Cod and Broccoli can be made in advance and frozen. In Norway, cod is a widely used food and similar to the popularity of chicken in the USA.
Go to Foods of Norway after Cod and Broccoli
