Triple-Citrus Ginger Black Cod
Serves 4 | Prep Time 15 minutes | Cook Time 20 minutes + 20 minutes to marinate
Black cod is chock-full of anti-inflammatory omega-3 fatty acids, which makes it a very forgiving fish that retains its moisture when cooked. If it were in a band, it would be the bass player—steady, meaty, but not much of a soloist. It benefits from some jazzy front men and especially likes to swing with citrus high notes. You’ll find plenty of those riffs in this dish. You can substitute wild salmon, halibut, or sea bass for the black cod with excellent results.
Instructions
In a small bowl or glass measuring cup, whisk together the orange juice, lime juice, lemon juice, olive oil, orange zest, lemon zest, ginger, and cayenne. Place the cod in a baking dish and season each piece with 1⁄8 teaspoon of the salt. Pour half of the orange juice mixture over the cod and turn to coat well. Cover and marinate in the refrigerator for 30 minutes.
Preheat the oven to 400°F.
Remove the cod from the refrigerator, uncover, and add 2 tablespoons of water to the bottom of the dish. Bake just until the fillets are tender and an instant-read thermometer inserted into the center of each fillet registers 137°F; this will take 10 to 15 minutes, depending on the thickness of the fillets.
Meanwhile, combine the remaining orange juice mixture and the mustard in a small saucepan over medium heat and simmer until the liquid is reduced by half. Pour the reduction over the fillets, sprinkle with the parsley, and serve immediately.
COOK’S NOTE: Shopping for fish can be a bit harrowing. Maybe it’s the fact that half of them are staring at you from behind the counter, as if to say, “Jeez, how did I end up here?” So, if you’re going to do them—and yourself—justice, here’s how to rustle up a fine, fresh fillet. Use your eyes and nose. Look for a cut with moist, glistening flesh, with no flat, brown edges. If the fish looks dull, give it a pass. Same goes for any fillet with a fishy or ammonia smell. Don’t be shy about asking your fishmonger a few questions, like when the fish came in and from where. Most stores have regular shipments; knowing that schedule in advance can help you plan when to have fish.
STORAGE: Store tightly wrapped in an airtight container in the refrigerator for 1 to 2 days.
PER SERVING: Calories: 130; Total Fat: 4.3 g (0.7 g saturated, 2.6 g monounsaturated); Carbohydrates: 5 g; Protein: 18 g; Fiber: 0 g; Sodium: 370 mg
Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Ingredients
1⁄2 cup freshly squeezed orange juice
2 tablespoons freshly squeezed lime juice
2 tablespoons freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
Zest of 1 orange
Zest of 1 lemon
1⁄2 teaspoon minced fresh ginger
Pinch of cayenne
4 3.5-ounce black cod fillets, pin bones removed
1⁄2 teaspoon sea salt
1 teaspoon Dijon mustard
1⁄4 cup coarsely chopped fresh flat-leaf parsley or mint