Spring has sprung in New England. This time of year sends shots of energy through my system. I have incentive to do all the jobs that I neglected all winter. Seems like a nap was a higher priortity than painting the bathroom. The energy is also translating to being more physically active and more incentive to move the body in an aerobic way. Two weeks ago I joined a gym. Yes, should have done it during the dreary winter months, when I don't want to excercise out side, but there never seemed to be the right time. Well I'll be all set for next winter and for the days in the summer when it is too hot and muggy to kick my butt our doors.
That said, the nice weather also makes me want to spend less time in the kitchen. It's a bit cool to start using the grill in the evening, so I go for meals that take less than an hour to make from start to finish. On Saint Patrick's day I did some cod fillets, roasted potatoes and coleslaw. Cod is a nice mild fish that everyone likes - any mild white fish can be used - haddock, flounder, tiapia. Cod is in danger of being overfished, so I do not use it often. These fish are low in fat and good sources of omega 3 fatty acids (not as good as the more oily fish like salmon, but some fish is better than none)
I start by being sure the fish is thawed completely - thaw the fish either in a water bath or by taking it out the day before and thawing in the refrigerator. Next I start with the potatoes as they take the longest to cook. I just cube up white potato (3 medium), sweet potato (1 large) and carrots (2-3) , place in a plastic bag, add1 tablespoon of olive oil and shake to coat. Add black pepper (thyme, rosemary, oregano, cayenne pepper), transfer to a 8 x 12 inch baking dish and roast at an oven temp of 425 degrees. The vegetables take a total of about 35 minutes to become tender and browned - depending on the size of the cubes.
Now the fish ( use 3-4 ounces per person) . Line up 2 shallow dishes. One will contain an egg white, 1 tbsp on dijon mustare and 1/8 tsp cayenne pepper. The other will contain 1/4 cup corn meal and 1/2 tsp dried thyme.
You could also use gluten free bread crumbs or ground almonds. The fish fillets go into the egg white mixture and then into the corn meal mixture to coat and then into a baking dish sprayed with non-stick cooking spray. When the veggies have cooked for 15 minutes the fish can go in for another 20 minutes or until the fish is cooked through and flakes easily with a fork. Give them a spritz with the non-stick spray. If the fillets are thin check after 15 minutes, if they are thicker they may need a bit more time. Do not overcook the fish.
While this is in the oven the coleslaw gets made. I use the cabbage all shredded in the bag and the coleslaw recipe on the back, with a few additions. The dressing is 3/4 cup mayonaise, 2 tsp white vinegar, 1 tbsp skim milk (or soy milk) and 2 tsp sugar. This gets mixed right in the measuring cup. Toss the cabbage with the dressing and add 1 apple diced (this ups the antioxidents and adds sweetness) and about 1/4 cup chopped walnuts (more omega 3 fatty acids and some nice texture). Ta Da - it's all done and ready to eat.
Why do I not use low fat mayonaise. For several reasons, the low fat versions of mayonaise and salad dressings are just watered down, air infused versions that cost the same amount. I just use less of the real thing, I can add my own water for free if I want ,thank you. I also find that people tend to use more of the low fat version, if not measuring, because of the watered down taste. Low fat versions also use more additives, most of which should be safe, but I don't want these either.
So a healthy meal is made in less than an hour with minimal clean up. More time for fun.
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