coconut poached cod over black rice
coconut poached cod over black rice
This dish will warm your soul. The cod nearly melts in your mouth and the vegetables and black rice soak up all the flavors of the seasoned coconut milk broth.
| SERVES | PREP TIME | COOK TIME |
|---|---|---|
| 1 | 5 mins | 30 mins |
Poaching is a great foundational cooking technique that produces mild, flakey, and flavorful fish every time. An easy weeknight dinner that comes together quickly, this is a perfect recipe when you want a warm and flavorful pescatarian meal. Thinly sliced bell pepper, carrot ribbons, and spinach cook quickly making them a great option here, but feel free to use a variety of vegetables, including kale, chard, and broccoli.
INGREDIENTS
4 oz cod
1/4 cup black rice
1/4 cup coconut milk, light
1/2 cup vegetable broth, reduced sodium
2 cups spinach
1/2 cup carrot, thinly sliced
1/2 cup red bell pepper, thinly sliced
1 clove garlic, minced
2 tsp extra virgin olive oil
1 tsp lime juice
1 tsp ground ginger
kosher salt
INSTRUCTIONS
Cook rice according to package directions.
Once the rice is almost ready, sauté garlic in olive oil over medium-low heat until it’s golden and fragrant. Add broth, coconut milk, ground ginger, and a pinch or two of salt, and bring to a simmer. Add cod to the broth and poach for 3 ½ to 4 minutes on each side. Remove cod.
Add carrots to the broth and cook for 1 minute. Add bell pepper and cook for an additional minute. Add in spinach and cook for 1 minute; remove from heat.
Reheat rice with a splash of water on the stovetop or in the microwave. Top with cod and vegetables; pour the broth on top.
Notes
Optional: add lemongrass and a splash of soy sauce to the broth for extra flavor.
You can use a vegetable peeler to cut the carrot into thin slices.
| CALORIES | CARBS | PROTEIN | FAT |
|---|---|---|---|
| 425 | 48g | 27g | 16g |
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.