Carb-Wise: Seared Cod with Byaldi Vegetables
Fresh Herbs & Toasted Almond Breadcrumbs
Cooking time
40 minutes
Servings
2/4
Calories
580 /serving
New year, new goals for eating well. Bring texture to the forefront with a calorie-conscious meal that plays on contrasts, from smooth flakes of fish to a finishing nutty crackle. The showstopper is byaldi vegetables: similar to Provence’s famous ratatouille, it’s prepared with eggplant, zucchini and tomatoes assembled in thin slices and oven-baked to tenderness. It gets a grand finish with a drizzle of vinaigrette, fresh herbs and breadcrumbs fashioned from panko and toasted almonds. Land pan-browned cod fillets atop this mouth-watering paysage.
We will send you:
- 2 Cod fillets
- 1 Garlic clove
- 1 Zucchini
- 2 Tomatoes
- 1 Eggplant
- 14g Herb medley (basil, chives, parsley)
- 38g Panko
- 45ml Lemon-garlic vinaigrette
- 25g Sliced almonds
- 13.5g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Cod, Milk, Mustard, Almonds, Wheat
You will need:
Large pan (non-stick if possible)
Olive oil
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Large baking dish
Total Fat
34 g
Saturated Fat
8 g
Sodium
1300 mg
Total Carb
43 g
Sugars
14 g
Protein
31 g
Fibre
12 g
Preparation
Prepare the byaldi
Preheat the oven to 450°F. Remove the ends of the zucchini; thinly slice crosswise. Thinly slice the tomatoes into rounds. Halve the eggplant lengthwise; thinly slice crosswise. In a large bowl, toss with ⅔ of the spices and S&P.
Assemble & bake the byaldi
Brush a large baking dish with olive oil. Assemble the dish by layering the eggplant, zucchini and tomatoes (overlapping as you go). Drizzle with olive oil. Bake, 25 to 30 min., until softened. Switch the oven to broil, 2 to 3 min., until lightly browned. Drizzle with ⅔ of the vinaigrette.
Mise en place
Meanwhile, pick the parsley leaves off the stems; roughly chop the leaves. Pick the basil leaves off the stems. Thinly slice the chives. Mince the garlic.
Make the almond breadcrumbs
In a large pan (non-stick if possible), heat 1 tbsp butter (double for 4 portions) and a drizzle of olive oil on medium. Sauté the garlic, 30 sec. to 1 min., until fragrant. Add the panko and almonds. Cook, stirring occasionally, 2 to 3 min., until golden brown and toasted. Transfer to a bowl; season with S&P. Wipe out and reserve the pan.
Cook the cod
In the same pan, heat a drizzle of oil on medium-high. Pat the cod* dry with paper towel; season with the remaining spices and S&P. Cook, 2 to 3 min. per side, until golden brown and cooked through.
Finish & serve
Top the byaldi with the almond breadcrumbs, chives and parsley. Divide the byaldi between your plates. Top with the cod and drizzle with the remaining vinaigrette. Garnish with the basil. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
