Monday, January 18, 2010

Taste Buds: Cod French & Acorn Squash Stuffed Apple Spice


I spent a lot of time surfing on the internet today for different ideas for dinner. I wanted to begin following through on my 2010 challenge to become not only a better cook but eat healthier. My goal is going to be to cook a well balanced meal for two between 500-800 calories a person. So I dove into learning more about food, preparation, menus, shopping and recipes.

For the first meal I chose Cod French with a simple Lemon Chardonnay Butter Sauce and Acorn Squash Stuffed Apple Spice as a side.

I choose acorn squash because I have always wondered about cooking it at the grocery store. It always seemed a bit intimidating so I never bought it but today I felt I was ready to try it. It was surprisingly simple and SUPER delicious.


One trick I learned was to a slight flat area at the bottom of the squash because we are going to be “flipping” it over and filling it. By cutting a base at the bottom it makes it less likely to tip over.


Also because I was a bit nervous with the cook time of everything I chopped and premeasured everything beforehand. It helped a lot so I was not constantly worried about keeping up with the cooking I could easily just grab what I wanted when I wanted.


And lastly don’t forget if you have a thick piece of fish to flour and brown the sides.


I was super happy with how this came out and so was Mr. Rogue. He in fact LOVES my new challenge. And with only 486 calories per person we will certainly be having this meal again.

Hope you enjoy this recipe.

Salt and pepper to taste
¼ Cup of Wheat Flour
1 Egg
2 3oz pieces of Cod
2 Tablespoons of Extra Virgin Olive Oil
½ Bunch of Fresh Raw Spinach

1. Preheat oven to 350 degrees.
2. Separate egg and reserve the egg white into a bowl. Discard the yolk. In a separate bowl put the wheat flour. Salt and pepper both sides of the fish to taste.
3. Take a medium frying pan (preferably one that can be directly put into the oven, if you don’t have that kind get a casserole dish and spray with Pam putting it off to the side so you can transfer the fish to it to bake) put in olive oil on medium heat until hot.
4. Once the oil is hot (test with sprinkling a tiny bit of water in it if the water pops then it is ready) whip the egg whites until they have a good bit of foam on top, 2 minutes. Dip the cod fillets one at a time in the egg being sure to shake off the access and then dip it into the wheat flour mixture immediately transfer to the heated pan.
5. Once you get both sides of the fish brown (note: it does not need to be cooked all the way through we just want the color and the crunchiness of the outside, transfer the pan to the oven. Cook for 10-12 minutes or until the largest piece of the fish reads 130 degrees, flipping fish over in the middle so it does not burn. Note: start Simple Lemon Chardonnay Butter Sauce (See below for recipe)
6. While the fish and sauce is cooking de-stem and wash the fresh spinach. 2 minutes before the fish is finished sauté spinach in 1/3 cup of water for 2 minutes.
7. Once the spinach is cooked run greens under cool water for a second, press lightly to drain some of the access moisture, place greens on plate. Place fish on top of greens and then add the lemon chardonnay butter sauce on top of that.

1 Tablespoon light butter
¼ Cup Chardonnay wine
2 Tablespoons lemon juice
1 Tablespoon granulated sugar

1. Make chardonnay butter sauce by melting butter in a small saucepan over medium heat.
2. Add wine and simmer 1 minute.
3. Stir in lemon juice, and sugar. Simmer on low over heat for 10 to 12 minutes.

1 large Fuji Apple
1/8 teaspoon brown cinnamon
1/8 teaspoon nutmeg
dash of cloves
1 ½ T brown sugar
1 T melted butter light
4 T water

1. Preheat oven to 350 degrees
2. Cut acorn squash in half and scoop out seeds
3. Pam a baking dish and place the squash half’s with the yellow inside facing down.
4. Bake squash for 45 min
5. While the squash is baking peel, core and slice apple.
6. In a large bowl combine: apple slices, nutmeg, cloves, brown sugar, butter. Stir to mix well.
7. When the squash is done remove from oven, flip squash right side up and fill the bowl with the apple mixture. Add 2 tablespoons of water per squash half.
8. Cover top (do not cover the entire thing just the top or squash will get soggy) of each squash half tightly with tin foil and bake for 40 min until the apple is tender.

TOTAL CALORIES FOR THIS WHOLE MEAL: 486 per person (Serves 2 People)

1 comment:

paul peggy zeus said...

Somehow I missed this bog when you wrote it, sounds like a winner!

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