Buttery Black Cod & Veggies
Buttery Black Cod & Veggies is a perfect BFF diet approved meal! It is so easy to feel discouraged at the fish counter these days. Concerns over mercury, high prices, sustainability and freshness can make it easy to just wheel your shopping cart past without a second look. However, the health benefits that come from eating fish are too big to pass up and it is so worth the effort to make fish a regular part of your diet. High levels of DHA and EPA, the omega-3 fatty acids that reduce inflammation and nourish our brains, are found in fish and other seafoods.
Black cod, along with many other types of fish contain high levels of protein, vitamins and minerals like selenium, which can protect us from the harmful effects of mercury. Gut health also has an important role to play in protecting us from the mercury that we consume along with our fish dinners, so remember those probiotics.
To pick fish the Revivalist Kitchen way, make sure that you purchase from a reputable supplier you trust and opt for local, wild caught fish low in the food chain. It’s the large predatory fish, like tuna, that have the highest levels of mercury. Big fish like tuna and swordfish should be eaten in moderation while itty-bitty sardines can be eaten with abandon.
As far as sustainability goes, the Monterey Bay Aquarium has a great little chart that you can print out for your reference to bring along when you shop. While we consider sardines a BFF Diet superstar food, the humble little fish are not always gonna cut it and that is when some of our other favorites, like a tasty filet of buttery rich black cod, gets to step up and shine.
Black cod is not actually a member of the cod family at all and can also be called sablefish. There is also a Hawaiian preparation of miso glazed black cod that is called butterfish, but be sure that if you see butterfish on the menu you know exactly what you are getting. Escolar can also be called butterfish, or white tuna, and that is not a BFF Diet approved fish, as it can cause some very unpleasant digestive side effects. So now that you know what you are looking for, go check your market and see if you can buy yourself a nice piece of black cod. A fresh piece of fish and a few veggies are all it takes to make a tasty, nourishing dinner that is ready in a snap. Make this buttery black cod & veggies a complete BFF meal by adding a spoonful of kraut on the side and enjoy with a mug of nourishing bone broth.
Buttery Black Cod & Veggies
12oz black cod filet, cut into 4 equal size pieces
1/2 C sliced shiitake mushroom
1/4 C butter
Sea salt to taste
1 sliced red bell pepper
1 large bunch baby broccoli, approx 8oz
1 yellow onion
1 large juicy lemon
Prepare your vegetables by chopping the onion, bell pepper and broccolini into even bite-sized pieces. Heat two heavy wide bottomed pans over medium-high heat.
Wipe down the shiitake mushrooms, cut off the woody stems and slice. Add the mushrooms to one pan along with the butter, reserving about one tablespoon. Add the veggies and the remaining butter to the other pan, along with a sprinkle of salt, we use about 1/2tsp.
Move the mushrooms to the outer perimeter of the pan and add the black cod, skin side up. Allow the fish to cook for 3 minutes and then flip the fish over so the skin side is down.
Stir the veggies in the other pan and check for doneness.
Using a long handled spoon if you have one, or a short handled one and a pot holder baste the mushrooms and butter over the fish by gently tilting up the pan and scooping the liquid over the fish. The mushrooms should begin to look golden brown and the fish should have crispy skin after 8-10 minutes, while the vegetables in the other pan should be cooked.
Turn off the heat on the pan with the vegetables when they are done and reserve. Depending on the thickness, the fish may be cooked through at this point or it may need a few more minutes. If the fish needs a little longer you can flip it over one more time and continue the cooking process for 3-5 more minutes.
To serve pile the vegetables in the center of your plate, top with a piece of fish seasoned with a generous squeeze of lemon and healthy pinch of your favorite sea salt. There will be one line of medium sized bones running down the center of the fish filet that are very easy to remove from the cooked fish, so you may want to warn your fellow diners. Unlike fish with hazardous tiny bones, these are really easy to avoid eating, so I don’t bother to bust out the tweezers to debone ahead of time.
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