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Cod and Broccoli
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In Norway cod is called, "The Beef of the Sea". One benefit of eating codfish 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 fillets are 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
2 carrots
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 to poach a short cook time on low heat.
When fish is flaky and white in color remove it with a 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 soups or sauces.
4 tablespoons butter
1 tablespoon minced onions
4 tablespoons flour
2 cups fish stock
1 cup milk with 1 cup whole cream
1/2 cup sliced sun dried tomatoes
Knorr fish bouillon to taste, if needed
Freshly ground white pepper
Salt to taste
A tiny touch cayenne pepper to give the sauce a slight kick.
Preparation of Béchamel Sauce
Melt butter in a saucepan
Add flour gradually while stirring
Add 1 tablespoon minced onions
Add 2 cups strained fish stock
gradually while stirring
Add milk/cream slowly while stirring
Bring to a slow boil
Add sun-dried tomatoes
Add whole cream as needed
when the sauce is fully cooked
Add mushrooms
Salt and pepper to taste
Add the tiny 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 or use fresh broccoli
8 ounces canned mushrooms
1/2 cup thinly sliced red peppers
Steam broccoli and red pepper together.
Garnish:
Cheddar cheese (shredded)
Paprika
Place broccoli, red pepper strips, and cod in a baking dish and pour cream sauce over. Garnish with shredded cheese, broccoli spears, red pepper strips, and a light sprinkle of 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 can boast of popularity similar to that of chicken in the USA.
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