Cod

Moist and tender texture Mildly earthy and herbal flavor Raw: pinkish white colored; Cooked: white colored

Trident Seafoods’ NEW Caribbean Style pre-sauced, steamable Cod portions Number of Servings:  4 Ingredients:  1 Tbsp. olive oil 2 tsp. cumin seeds ½ cup diced onion ⅓ cup raisins or a mixture of raisins and golden raisins ½ tsp. kosher salt ¾ cup couscous ¼ tsp. saffron threads ¼ cup toasted pine nuts 2 Tbsp. fresh chopped mint 4 fillets Trident Seafoods' Caribbean Style Cod Instructions:  Heat oil in a medium sized pot over medium heat. Add cumin seeds and cook for 15 seconds. Add onions and sauté 1 ½ minutes or until they become translucent. Add 1 cup of water along with the raisins, salt and saffron then bring to a boil. Add couscous, stir then place a lid on top. Turn off heat and let stand for 15 minutes. Using a fork, fluff the couscous, add the pine nuts and the mint.Cook fish as per instructions on bag and serve on a bed of couscous.Source: Trident Seafoods

Number of Servings:  4 Ingredients:  12 shrimp, peeled and deveined 8 sea scallops 4 squid tubes or mantles, sliced into 1/4-inch rings 1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks 8 fresh whole mushrooms 4 sprigs fresh basil OR 1 teaspoon dried basil leaves 2 EACH shallots and small cloves garlic, finely chopped 4 tablespoons white wine, clam juice or broth Pepper to taste Instructions:  Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes. Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.

Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, trout Number of Servings:  4 Ingredients:  1 medium tomato, seeded and chopped 2 tablespoons sliced ripe olives 1 tablespoon chopped parsley 1 tablespoon red wine vinegar 1 (16 oz.) package frozen sole fillets, thawed 1/4 cup Dijon mustard, divided 1 (14 1/2 oz.) can chicken broth 1 clove garlic, pressed 1 cup uncooked rice 1 (10 oz.) package frozen chopped spinach, thawed and very well drained Instructions:  Combine the first 4 ingredients in a small bowl, stir well and set aside. Pat fillets dry with paper towels. Using 1 tablespoon mustard, spread a thin layer of mustard over fillets; set aside. Combine broth, remaining 3 tablespoons mustard and garlic in a large skillet; bring to a boil. Add rice, cover, reduce heat and simmer 10 minutes. Stir in spinach. Arrange fillets on top of rice mixture; cover and simmer about 8 minutes or until liquid is absorbed and fish flakes easily with a fork. Spoon tomato mixture over top of fish before serving.

Seafood alternatives: catfish, pollock, orange roughy Number of Servings:  4 Ingredients:  1 lb. cod fillets 1 13-3/4 oz. can chicken broth 8 oz. packaged spinach linguini or fettucini 3 tablespoons olive oil 2 cloves garlic, crushed 6 green onions, bias sliced into 2 inch pieces 1 yellow pepper cut in 1/4 inch strips 1/2 cup fresh basil, chopped or 1 tablespoon dried basil, crushed 1/4 teaspoon red pepper flakes 8 cherry tomatoes, cut in quarters 1/4 cup Parsley, chopped 18 oz. jar sun-dried tomatoes (optional) Instructions:  Place fillets in a 10-inch skillet with chicken broth. (If desired, add 1 slice lemon, 1 bay leaf and a few peppercorns to liquid.) Bring liquid to boiling, cover and immediately reduce heat. Simmer for 8 to 10 minutes or until fish becomes opaque. As fish simmers, cook pasta according to package directions, drain, toss with 1 tablespoon olive oil and keep warm. Remove cooked fish from skillet; keep warm. Drain cooking liquid, reserving 1/2 cup. Pre-heat dry skillet over high heat; add remaining olive oil. Add garlic, green onions, yellow pepper, basil and red pepper flakes and stir-fry 3 to 5 minutes or until vegetables are tender-crisp. Remove pan from heat; add tomatoes, parsley and (if desired) sun-dried tomatoes and mix well. Use a fork to break fish into 2-inch pieces; add fish and reserved cooking liquid to vegetables. Add pasta to skillet and toss gently with two forks to combine. Serve immediately.

Most children love egg noodles and corn, so we started there and added some other healthy ingredients including mild-tasting haddock. Top the stew with goldfish shaped crackers. Number of Servings:  5 Ingredients:  1 tablespoon canola oil 3 slices center cut bacon, finely diced 1 large red bell pepper, finely diced 1 small onion, finely diced 4 cups all-natural vegetable broth One 8-ounce can tomato sauce 5 ounces dried medium whole wheat blend egg noodles (about 3 cups) 2 cups frozen corn kernels, thawed ½ teaspoon Old Bay seasoning 1 ½ pounds haddock (or cod), skinned and cut into 1-inch cubes Instructions:  Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bacon and cook, stirring frequently, until it begins to crisp. Stir in the red bell pepper and onion and cook until the bell pepper is soft and the onion is translucent, about 5 minutes. Stir in the vegetable broth, tomato sauce, egg noodles, corn, and seasoning and bring to a boil. Reduce the heat and cook, uncovered, at a low boil for five minutes. Stir in the haddock, cover and simmer until the fish is no longer translucent in the center, about 5 minutes. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  350 calories; 6g fat (1g saturated, 0.6g omega-3); 830mg sodium; 41g carbohydrates; 7g fiber; 34g protein; 40% vitamin A, 80% vitamin C; 20% iron

Number of Servings:  6 Ingredients:  2 lbs Pacific/True Ling Cod fillets 2 tblsp vegetable oil 3 cloves garlic, slivered 1 medium eggplant 3 med. onions, cut into wedges 2 green peppers, cut in 1-inch squares 1/4 tsp pepper 3/4 cup water 2 1/2 tsp salt 1 egg 1 cup seasoned bread crumbs 1/3 cup vegetable oil 1/4 tsp dried dill weed 3 medium tomatoes 1 tblsp chopped fresh dill or 1 tblsp dried dill weed Instructions:  Rinse fish with cold water; pat dry with paper towels. Cut fish into 6-8 equal size serving portions, then set aside. In large skillet over medium heat, sauté garlic in 2 tablespoons oil until golden. Discard garlic, reserving oil in pan. Add eggplant and onion; cook until vegetables are browned, stirring frequently (about 5 minutes). Stir in green pepper, pepper, water and 1/2 tsp salt. Cover and cook for 5 minutes, stirring occasionally. Remove cover and continue cooking until all water has evaporated. Remove vegetables to bowl and keep warm. Sprinkle remaining 2 tsp salt over fish. In pie plate, beat egg slightly. On wax paper, combine bread crumbs and dill. Dip fish in egg; coat with bread crumb mixture. In same skillet, over medium heat, heat 1/3 cup oil. Place breaded fish portions in hot oil and cook for 6 minutes. Turn and cook for additional 4-5 minutes, or until fish flakes easily when tested with a fork. Transfer fish to warm serving platter; keep warm. Return vegetables to skillet. Sprinkle 1/4 tsp dill weed over tomatoes. Add to vegetable mixture in skillet. Cook over medium heat, stirring frequently, until tomatoes are heated through. Transfer vegetables to same platter as fish. Source: Thanks to West Coast Fisheries

Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollock Number of Servings:  2 Ingredients:  1 pound catfish, cut into 4 serving pieces 2 cup prepared chunky salsa 2 tomatillos or green tomatoes, chopped (about 1/2 cup) 1 tablespoon chopped fresh cilantro or Chinese parsley 2 teaspoons lime juice 1/4 teaspoon ground coriander Instructions:  Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.

Start your new year off right with this tasty, heart-warming recipe. It is easy to prepare and will soon become one of your favorite dishes too! Number of Servings:  6 Ingredients:  1-1/2 cups tomatoes, chopped 8 pitted kalamata olives, quatered 2 tablespoons feta cheese with basil and oregano, crumbled 1-1/2 tablespoons fresh oregano, minced 1 tablespoon capers, drained 3 (7.6-ounce) boxes frozen grilled cod fillets Instructions:  To make salsa: Combine the first 5 ingredients in a bowl; mix gently but well. Cover and refrigerate about 30 minutes. Arrange cod fillets on a lightly greased baking sheet; bake at 400° f for 18 to 19 minutes. Top with Greek Salsa. Nutrition Information:  (per serving) Calories: 154 Fat: 8.09g Protein: 17.11g Sodium: 426.98mg Cholesterol: 61.69g Sat. Fat: 1.55g

Number of Servings:  2 Ingredients:  1/2 pound cod, haddock, lingcod, or orange roughy fillets 1 teaspoon olive oil 1 teaspoon lemon juice 1/4 teaspoon dried basil, crushed 1/8 teaspoon black pepper dash salt 2 plum tomatoes, cored and cut lengthwise into thin slices 2 teaspoons grated Parmesan cheese Instructions:  Drain and pat fillets dry and cut into 2 serving pieces. Combine oil and lemon juice in a baking dish. Add fish and turn to coat both sides. Sprinkle with basil, pepper, and salt. Overlap tomatoes in an even layer on fish and sprinkle with Parmesan cheese. Cover with foil and bake at 400° F about 10-15 minutes or until fish flakes easily.