Скачать или смотреть Oven Steamed Pacific Cod, Easy and Healthy Seafood Dish

Are you a seafood lover? Do you dislike seafood due to its smell? Do you plan to invite your friends or family for dinner to share your cooking skills?
Today, I want to share this step by step healthy & delicious pacific cod recipe to impress you and your family.

Do you like steamed fish?
When lean fish comes to me, the first thing that crosses my mind is always steaming. It's a nice, tender, and optimized cooking method for lean fish's delicacy.
Instead pull out your pot with a steamer, how about oven steamed fish today? All brine liquid and white wine will slowly infuse into your fish, and you will open a new eye to the fish world.
In old times or even now, there is a french technique called Papillote, it is a cooking technique with a sealed parchment paper. However, the process can be annoying, especially folding the edge with an egg.
But, now we have advanced cooking tools that help our cooking skills become easy and efficient. Just use oven safe glassware and aluminum foil! Easy!

This is very easy recipe:
All cooking tools we need are oven-safe glassware and tray, and 1 pot. And most cooking processes are put in the oven, wait, and take out.

Recipe
[Dairy Free]
**When you pick glassware, Try to pick the one just fit size your fish
**Set your oven 350 for all ingredients.

*Cod-[25minutes in the oven]
-Cod: 4oz
-Olive brine: 1tsp
-Caper brine: 1tsp
-White wine: 2tsp
-Carrot: 1/4ea
-Herbs: bayleaf, parsley stem -Can be any herbs

*Kale-[13minutes in the oven]
-2ea

*Roasted Tomato-[40minutes in the oven]
-Cherry tomato: 2ea
-Garlic, minced: 1tsp
-Aromatics or herbs

*Couscous-[Follow manufacturer's instruction]
-Add juice from cod and garlic-tomato oil

*Garnish: Lemon, Parsley, bayleaf

**Workflow:
*If you are a beginner-just flow step by step so that you don't have to worry about multi tasking.
*Otherwise:
Salt fish[20min]-Tomato[40min]-Kale[13min]-fish[25min]-Couscous[10min]

*Kale chips & Tomatoes can be cooked ahead since they are not significantly impacted by timing. You can prep ahead and throw in the oven later as well. In this case, you don't need to rush at dinner time.

**This recipe works with all kinds of fish,
However, It is more optimized lean and delicate fish
Such as, flatfish family[Halibut, Flounder, Sole], Grouper, Snapper, Atlantic cod or even scallop.
For high activity and fatty fish like Salmon, Swordfish, Black cod or tuna, this recipe works, but not as superb.

Wine suggesting:
Chardonnay
Sauvignon Blanc[Oak aged or from hot climate]
Albariño
Viognier
Sherry_fino

[Not medical advice]
There are a lot of debates about whether fish is a good diet or not a good diet.
There are some issues such as mercury level or saturated fat or food poisoning..etc.
Yes, these are all true. Some fish have high levels of mercury, fish have some saturated fat, and you can get ill if you consume fish that ate chemical spoilage from the factory such as Polychlorinated biphenyls PCBs or acquired toxicity from natural food chain.
However,
If you avoid super high activity fish like tuna, swordfish, chinook salmon, shark, or Chilean sea bass, you are not going to be exposed to lots of mercury.
https://epi.dph.ncdhhs.gov/oee/mercur...
Some fish just don't have that much fat content, and comparatively lots of unsaturated fat such as omega 3 or 6 than saturated fat.
https://fdc.nal.usda.gov/fdc-app.html...
Look at this protein level and fat level on the chart. Only 0.25g of fat exist in 100g serving size.
Last, To avoid food poisoning, we need to get fish from reliable source and cook it properly.

I personally believe that seafoods have tremendous health benefits. Also, I really appreciate all different tasting experience coming from hundreds of fishes.

00:00 Intro
00:15 Pacific Cod
00:38 Recipe Intro
01:07 Oven-Steamed Cod
04:53 Kale Chips
06:54 Roasted Tomatoes
07:37 Couscous
09:22 Garnish
09:39 Plating
10:24 Tasting
12:13 Ending