Archive for Wednesday, October 15, 2003

Author’s catch: Baked cod fillets

October 15, 2003


Using foil to make a tent in which cod can steam in its own juices gives a very delicate, fragrant result. That's the word from food writer, chef and food show host Ainsley Harriott.

His cookbook "Ainsley Harriott's Low-Fat Meals in Minutes" (DK, 2003, $20) makes good menu reading, but it's also practical -- as the following recipe indicates. Like others in the book, it uses simple fresh ingredients, is really low in fat, and takes less than 20 minutes to make.

The book's recipes range from soups to desserts, many shown in color photos, and there's a bonus of helpful basic information and tips packed into the book.

You can bake the foil-wrapped fish on the grill outdoors or in the oven. The real beauty of this dish is the aroma that fills the air when you pop open the foil corner, Harriott says.

Baked Cantonese Cod Corners


1 1/4 pounds cod fillets

4-inch piece fresh ginger, peeled and cut into matchsticks

6 scallions, shredded

2 garlic cloves, finely chopped

2 tablespoons soy sauce

1 tablespoon wine vinegar

1 teaspoon sesame oil

1 teaspoon red pepper flakes (optional)

Hot cooked rice, to serve, if desired

Chopped cilantro, to serve

Prepare the grill, or preheat the oven to 400 degrees.

Arrange each cod fillet in the center of its own large square of foil. Scatter over the ginger, scallions and garlic. Drizzle each piece of fish with a little soy sauce, vinegar and sesame oil, and sprinkle with a few red pepper flakes, if using.

Pull the corners of the foil together and fold over the edges to make a tent around each fillet.

Grill over medium-hot coals for 8 minutes until the fish is just cooked. Or place the fish bundles on a baking sheet and bake in the oven for 20 minutes. Serve the bundles whole if you wish to capture that aromatic moment when you open them; alternatively, remove the fish from the bundles and transfer to warmed serving plates. Serve with rice sprinkled with chopped cilantro, if desired. Makes 4 servings.

Nutrition information per serving: 139 calories, 28 grams protein, 2 grams carbohydrates, 2 grams fat and 0 grams fiber.

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