By Kristen Rasmussen, MS, RD
For this month’s Well Being Challenge, we encourage you to replace an unhealthy saturated fat or refined carbohydrate with a healthy unsaturated fat source once a day for one week. Demonstrate your commitment to embracing healthy fats in your diet by posting photos or comments about your healthy fat substitutions on our Facebook page wall. Here’s a recipe to get you started.
Cod with Braised Celery and Tomato
- Pacific or Atlantic cod* filet, about 8-ounces
- Salt to taste
- 1-2 teaspoons dry oregano or 3 sprigs fresh
- 8 celery stalks, preferably with leaves
- 2 tablespoons olive oil
- 2 garlic cloves, diced
- 1-2 medium tomatoes or one 12-ounce can of tomatoes, diced
- 2 tablespoons capers, optional
- Squeeze of lemon
1. Sprinkle cod with salt and oregano.
2. Trim the celery by peeling off thick skin and strings. Cut into 4-inch pieces.
3. Heat oil in a saucepan over medium heat. Stir in garlic and cook until soft, about 2 minutes. Add celery and stir into oil. Increase heat to medium-high and cook until celery is slightly browned, about 5 minutes.
4. Add the diced tomatoes, optional capers, and 1-2 cups of water. Bring to a boil, then reduce to medium and cover. Cook until softened, about 10-15 minutes. Add additional water if necessary.
5. Add cod, cover, and cook an additional 5-10 minutes, until fish is cooked through, but still moist.
6. Squeeze lemon over fish and serve.
Note: The Monterey Bay Aquarium Seafood Watch program rates Pacific and Atlantic Cod as “Best Choice” or “Good Alternative” when caught responsibly. More destructive fishing methods land cod in the “Avoid” category. Check out www.SeafoodWatch.org and then ask your fish market or grocery store fish stall for details.