Meatless Friday: Pan-Seared Cod with Mandarin Orange Sauce

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Meatless Fridays at CatholicMom.com

This recipe requires a two-step cooking method to give the fish a crisp coating with a moist interior.

Pan-Seared Cod with Mandarin Orange Sauce

DSC_0222Makes 4 servings

4 thick cod fillets, about 6 ounces each
extra-virgin olive oil
kosher salt
1 cup orange juice
1/4 cup mandarin orange sections (or chopped orange sections)
zest and juice of one lime
2 TBL sugar
2 TBL red wine vinegar
1/4 tsp dried thyme

Preheat oven to 250°. Remove fish from refrigerator and allow it to warm to room temperature for about 10 minutes. Pat fish dry with paper towels. Sprinkle both sides with kosher salt.

Line a baking sheet with aluminum foil and place a cooking rack on top of it.

Coat a large sauté pan with olive oil and heat over high heat until very hot (but not smoking). Add fish to the pan and do not move them around. After 3 minutes, shake the pan gently to loosen the fish. If the fish does not release, gently scrape it from the bottom of the pan using a thin spatula. Cook 1 minute on the other side, then remove to cooking rack on the baking sheet. Transfer to the oven and cook 10 to 12 minutes.

While fish is baking, wipe oil from the pan using paper towels. Add remaining ingredients to pan and bring to a boil. Reduce to a simmer until the liquid reduces by half and begins to thicken.

Place the fish on dinner plates and spoon the sauce over the top of each piece. Serve immediately.

LABEL pan seared cod with mandarin orange sauce

 

 

 

 

 

 

 

Nutrition labels are generated by Calorie Count and are offered as meal-planning assistance, not nutritional or medical advice.

Copyright 2014 Barb Szyszkiewicz

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About Author

Barb Szyszkiewicz is a wife, mom, Secular Franciscan, and editor at CatholicMom.com. Her three children range in age from high school to young adult, and she enjoys writing, cooking, and reading. Barb is a music minister at her parish and an avid Notre Dame football and basketball fan. Find her blog at FranciscanMom and her family’s favorite recipes with nutrition information for diabetics at Cook and Count.

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