Parmesan Black Cod with Arugula and Tomato Topping Recipe

Recipesfull introduces to you: Popular Recipes. (Parmesan Black Cod with Arugula and Tomato Topping Recipe). This has become our favorite fish recipe. Besides being very tasty, it is a quick and easy recipe. We use black cod (US name) or sablefish. Pollock can be used. A while ago I found a similar recipe in a grocery store; it was good but need some tweaking. Basically I toned down the tomato topping, increased the Parmesan, decreased the mustard sauce and modified the cook time. In our opinion these changes made a better balance of flavors. Despite the four serving count, we found that one pound of black cod is just about the right amount for the two of us. Serve with Pinot Gris and French bread.

Brief

Prep 15 mins

Cook: 10 mins

Additional: 30 mins

Total: 55 mins

Servings: 4

Yield: 4 servings

Parmesan Black Cod with Arugula and Tomato Topping Recipe

Ingredients

2 cups chopped vine-ripened tomatoes

¼ cup chopped fresh basil

2 tablespoons extra-virgin olive oil

2 tablespoons Pinot Gris

2 tablespoons minced red onion

½ teaspoon minced garlic

¼ teaspoon salt

1 pinch ground black pepper to taste

cooking spray

1 pound black cod fillets

4 teaspoons Dijon mustard

4 teaspoons butter

melted

1 bunch arugula

¾ cup shredded Parmesan cheese

Seafood

Directions

Step 1

Combine tomatoes basil olive oil Pinot Gris onion garlic salt and black pepper together in a bowl; refrigerate until flavors blend about 30 minutes.

Step 2

Preheat oven to 400 degrees F (200 degrees C). Spray a rimmed baking sheet with cooking spray.

Step 3

Place black cod skin-side down on the prepared baking sheet. Mix Dijon mustard and butter together in a small bowl.

Step 4

Bake in the preheated oven for 5 minutes. Flip fish and brush mustard-butter over fish coating the surface completely. Continue baking fish until it flakes easily with a fork 5 to 6 minutes. Cut fish into 4 pieces.

Step 5

Spread arugula onto serving plates. Arrange fish onto the arugula and top with tomato mixture and Parmesan cheese.

Nutritional Information

Parmesan Black Cod with Arugula and Tomato Topping Recipe

Servings Per Recipe:4

Calories: 430.3

% Daily Value *

Protein: 23.6g 47%

Carbohydrates: 8.5g 3%

Dietary Fiber: 2.3g 9%

Sugars: 4.1g

Fat: 33.2g 51%

Saturated Fat: 9.8g 49%

Cholesterol: 79.7mg 27%

Vitamin A Iu: 2862.7IU 57%

Niacin Equivalents: 9.5mg 73%

Vitamin B6: 0.5mg 28%

Vitamin C: 21.8mg 36%

Folate: 93.7mcg 23%

Calcium: 324.7mg 33%

Iron: 2.9mg 16%

Magnesium: 111.4mg 40%

Potassium: 895.3mg 25%

Sodium: 614.5mg 25%

Thiamin: 0.2mg 20%

Calories From Fat: 298.4

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.