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Home Food Resolve to Eat Better?
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RESOLVE TO EAT BETTER?

Check out these recipes for baked cod, zucchini “pasta,” and more than a dozen
other ideas for homemade fare on the lighter side
By
Mary Subialka
-
January 5, 2024
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Baked Cod with Cherry Tomatoes and Leeks in Parchment

Photo Terry Brennan, Food styling Lara Miklasevics

Whether you resolve to eat a little healthier this year or just feel like
something a bit lighter for dinner sounds good after all the feasting and treats
consumed over the holidays, here are ideas from Real Food to try by cookbook
author Molly Stevens and Twin Cities chef and cookbook author Robin Asbell. By
baking fish in parchment packets, you can prep dinner ahead if you like and
cleanup is easy. And for a gluten-free “pasta,” zucchini noodles or “zoodles”
offer a fresh take. You can even find pre “zoodled” packages at many grocery
stores to make it even easier. Here, they are jazzed up with a sage-hazelnut
pesto for a light meal or could serve as a side to the baked cod and more.




BAKED COD WITH CHERRY TOMATOES AND LEEKS IN PARCHMENT

Makes 2 Servings | Recipe by Molly Stevens

Baking fish in packets is a magical technique that’s perfect for
dinner—including a date night. The fish turns out tender and flavorful every
time, the packets can be prepped ahead, and cleanup is a cinch—simply crumple up
the paper and toss. Boiled red potatoes or plain rice make an ideal side.

3 tablespoons butter, softened, divided; plus more for the parchment
1½ cups thinly sliced leek (white and pale green of 1 medium leek); see Cook’s
Notes
¼ cup dry white wine (or vegetable broth), plus 1 tablespoon
1 teaspoon chopped fresh thyme, plus 2 sprigs fresh thyme
Salt and freshly ground pepper, to taste
¼ teaspoon freshly grated lemon zest
1 teaspoon fresh lemon juice
2 (6-ounce) cod or haddock fillets, 1-inch thick
6-8 cherry tomatoes, halved

 1. Melt 1½ tablespoons butter in a medium skillet over medium-low heat. Add the
    leeks, ¼ cup wine (or broth), chopped thyme, and a pinch of salt and pepper.
    Cover and simmer gently, stirring occasionally and adding a few drops of
    water if the pan dries out, until the leeks are silky-tender, 15 to 20
    minutes. Meanwhile, in a small bowl, combine the remaining 1½ tablespoons
    butter with the lemon zest, juice, and salt and pepper to taste. Set aside.
 2. Heat the oven to 400°F with a rack in the middle. Cut two 24×15-inch sheets
    of parchment paper. Fold each sheet in half, forming 15×12-inch rectangles,
    and use a pencil to draw a half-heart shape on each, centering it on the
    folded edge and making it as big as it will fit. Use scissors to cut out the
    hearts.
 3. Open the parchment hearts on the counter. Butter the inside of the
    parchment, leaving a good 2-inch border. Divide the leeks between the 2
    hearts, arranging them on half of the heart, near the fold. Place the cod
    fillets on top. Smear the fish with the lemon-butter mixture. Top with
    tomatoes and thyme sprigs. Sprinkle the remaining 1 tablespoon wine (or
    broth) over top. Fold the other half of the parchment over to close the
    packet. Then, starting at the top of the heart, working with about 1 inch at
    a time, fold over the edge, pressing down to crease. Move along the edge of
    the packet, making overlapping folds, creasing as you go to make sure the
    pleats hold. Go back around, making another fold any place that isn’t
    tightly sealed. (The packets can be made up until this point and
    refrigerated for up to 3 hours.)
 4. Place the packets side by side on a baking sheet. Bake for 16 minutes; they
    will have puffed up some and browned slightly. (If fish packets have been in
    the refrigerator, increase time to 18 minutes.)
 5. Carefully cut open the packets with scissors or a knife, keeping them flat
    so as not to spill any liquid. Carefully slide the contents out onto dinner
    plates or pasta bowls, and serve immediately.

Cook’s Notes:
• Leeks can harbor a good deal of sand and need a thorough rinse before cooking.
Start by trimming away the thick, dark green tops, then split the remaining leek
lengthwise and thinly slice each half. Drop the slices into a basin of cool
water, swish around, and lift out, leaving any sand behind. For this recipe,
there’s no need to dry the leeks.
• This recipe is open to endless variation. Try it with salmon or halibut
fillets. Add fresh herbs like dill and tarragon, or use orange in place of
lemon, and swap out the leeks for a bed of fresh spinach or sautéed mushrooms.
• The packets can be made with foil instead of parchment, but parchment looks
nicer and you get more concentrated flavors. Because foil is easier to seal, you
can skip the heart shape and make square-shaped packets.

Zoodles with Sage-Hazelnut Pesto

Photo Terry Brennan, Food styling Lara Miklasevics


ZOODLES WITH SAGE-HAZELNUT PESTO

Makes 4 servings | Recipe by Robin Asbell

Zucchini noodles are so popular that they are often available packaged in the
produce department. This recipe calls for about 5 cups of the strands, so you
will need 1 pound of prepared strands. You can always make your own with either
a spiralizer or a vegetable peeler.

1½ pounds (3 medium zucchini) for 5 cups noodles
1 cup grape tomatoes, halved
1 clove garlic, crushed
¼ cup hazelnuts, toasted and skinned (see Cook’s Note)
2 tablespoons fresh sage, chopped
½ cup fresh parsley
¼ cup extra-virgin olive oil
1 teaspoon fresh lemon zest
1 tablespoon fresh lemon juice
½ teaspoon salt

 1. Trim the stem and the blossom ends from the zucchini, then use a spiralizer
    or a peeler to make into strands. Place in a large bowl. (If using packaged
    zoodles, simple place in the bowl.)
 2. In a food processor, combine the garlic, hazelnuts, sage and parsley and
    process until very finely ground. Scrape down and process again, then add
    the olive oil, lemon zest and juice, and salt and process again. When
    smooth, scrape out on the zucchini strands. Add the halved tomatoes to the
    bowl, toss gently to coat. Serve immediately at room temperature.

Cook’s Note: To toast and skin hazelnuts, heat the oven to 350°F. Spread the
nuts on a sheet pan and toast for 10 minutes, then transfer the nuts to a bowl
and rub with a kitchen towel to remove the skins. If some of the skins
stubbornly refuse to come off, toast for 5 minutes longer, then rub again.

Nutrition information (per serving):
• Baked Cod with Cherry Tomatoes and Leeks in Parchment: Calories: 380, Fat: 19g
(Sat: 11 g), Cholesterol: 120 mg, Sodium: 250 mg, Carb: 14g, Fiber: 2g, Sugar:
4g, Protein: 32g
• Zoodles with Sage-Hazelnut Pesto: Calories: 210, Fat: 20g (Sat: 2.5g),
Cholesterol: 0 mg, Sodium: 310 mg, Carb: 9g, Fiber: 3g, Sugar: 6g, Protein: 4g

 

Spinach Tabouli

Photo Terry Brennan, Food styling Lara Miklasevics


HUNGRY FOR MORE?

Lighter fare is on my mind after a late-summer visit to the State Fair, too.
Check out these recipes I highlighted then for a take on tabouli that includes
some optional chickpeas for a punch of protein, and a seafood pasta that isn’t
weighed down with a heavy white sauce, but just a touch of cream to keep it
lighter yet carry the flavors through the dish. Plus, find links to more than a
dozen recipes here including lettuce wraps and whole-meal salads.


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Mary Subialka
Mary Subialka is the editor of Real Food and Drinks magazines, covering the
flavorful world of food, wine, and spirits. She rarely meets a chicken she
doesn’t like, and hopes that her son, who used to eat beets and Indian food as a
preschooler, will one day again think of real food as more than something you
need to eat before dessert and be inspired by his younger brother, who is now
into trying new foods.



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