Broiled Cod Rouille Recipe
Servings: 4
Ingredients
- 1 lrg bell pepper roasted
- 2 x garlic cloves
- 2 Tbsp. low-fat or possibly regular mayonnaise
- 1 Tbsp. grated mizithra, Parmesan or possibly Romano cheese, or possibly crumbled feta cheese
- 1 tsp red or possibly white wine vinegar or possibly lemon juice Salt to taste Freshly-grnd black pepper to taste
- 1 1/2 lb cod fillet cut serving pcs
Directions
- Seafood Alternatives: halibut, sea bass, tuna, swordfish, salmon Put the red pepper, garlic, mayonnaise, cheese and vinegar in a blender or possibly food processor and process till well blended. Add in salt and pepper to taste. The red pepper sauce will keep in a tightly sealed jar for several weeks in the refrigerator. (
- Makes about 1/2 c.)
- Rinse the fish in cool water and pat dry with paper towels. Lay the fish on a lightly oiled broiler pan or possibly a shallow rimmed baking pan. Brush generously with the rouille (red pepper sauce), about 1/4 c..
- Adjust the oven rack so the top of fish is 1 to 1 1/2 inches from the broiler element. Broil 6 min per inch of thickness (4 to 5 min for fish 3/4 inch thick). Turn off the heat and let fish stand in oven till opaque in center of thickest part, 3 min or possibly up to 10 min more. Close the oven door after 4 to 5 min to hold heat in.
- Serve fish with additional sauce if you wish.
- This recipe yields 4 servings.
- Comments: Rouille, a rich roasted red pepper and garlic sauce, is traditionally spooned into French fish soup to add in an earthy, robust flavor. Here we modify and simplify the original recipe to brush over fish before broiling.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 206g | |
| Recipe makes 4 servings | |
| Calories 152 | |
| Calories from Fat 11 | 7% |
| Total Fat 1.25g | 2% |
| Saturated Fat 0.23g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 73mg | 24% |
| Sodium 94mg | 4% |
| Potassium 779mg | 22% |
| Total Carbs 2.46g | 1% |
| Dietary Fiber 0.7g | 2% |
| Sugars 1.43g | 1% |
| Protein 30.71g | 49% |
