Co-op has started to carry some really great fresh and local produce and I couldn’t be happier about it. Fresh basil, tomatoes, carrots and cucumbers along with orchard fresh apples have been popping up for a few weeks. When produce is so fresh you don’t need a lot of ingredients to make an incredibly delicious dish. This recipe is the perfect example of a super tasty, extremely quick and healthy meal.
Finding great fish in Calgary can be a little difficult however for the Costco shoppers out there, I have good news (or old news)! Costco carries wild black cod right now along with a few other wild caught fish, individually packaged and frozen. The selection varies on the season but black cod is a healthy, omega 3 rich fish that is not overly fishy. The key is to not overcook your fish. It’s a crime and a waste of this delicate, tender fish.
Black Cod with Basil & Tomato
Serves 2
Ingredients:
- 2, 3 – 6 oz. black cod filets
- 10 cherry tomatoes, a combination of colours is nice, sliced in 1/2
- 2 Tbsp. coconut oil + a drizzle of olive oil
- 2 Tbsp. balsamic vinegar
- 6 – 8 fresh basil leaves, torn plus more for serving
- 4 oz. mixed greens with herbs
- sea salt and pepper, to taste (optional: I like to use a little Herbes de Provence)
Directions:
- Preheat the broiler in your oven and place the rack 2 spots away from the closest spot to the coils. This will ensure you do not scorch your fish.
- Heat the oil in a non-stick skillet over medium to high heat. Dry each piece of fish with a paper towel and season with sea salt, pepper and Herbs de Provence. Place the cod, skin side down in the hot skillet. Allow it to cook without moving for 2 – 4 minutes or until you can see the skin getting golden and crispy. Carefully turn the fish over, making sure to keep the skin in tack as much as possible. Cook for another 2 minutes.
- Add in the tomatoes, basil and balsamic vinegar. Toss gently and place under the broiler, skin side up, for an additional 2 minutes. Do not overcook the fish, check to make sure the fish is done by gently flaking the skin back with a fork.
- Plate the greens, top with the cod and add the tomatoes and basil from the pan, making sure to add the oil and vinegar to your plate as well. Drizzle with more olive oil and balsamic if you like and more fresh basil. Serve.
