Quinoa Crusted Cod with Vegetable Risotto and Tomato Remoulade

September 17th, 2016 | Posted by admin in Uncategorized

This delicious recipe, brought to us by Senior Eats™ Nutritional Challenge finalist Juan Madrid, dining services coordinator at Sunrise on Connecticut Ave, DC, is the perfect balance of great taste and nutrition.

Juan is one of five finalists who competed at the fourth annual Senior Eats™ Nutritional Challenge at The Fairfax, in Fort Belvoir, Virginia. His recipe was chosen for the competition among dozens submitted by Sunrise communities across the country. 

Juan began his Sunrise career as a cook.  After demonstrating his culinary skills he was soon promoted to lead cook and then again to Dining Services Coordinator.  A native of La Union, El Salvador, Madrid’s passion for cooking can be attributed to his mother.  His dish for the competition, Crusted Cod, was inspired by his family garden in El Salvador.  Madrid’s mother grew and harvested quinoa, and taught him how to prepare it. 

What makes this dish healthy? Cod is an excellent low-calorie source of protein with a 4-ounce portion providing nearly half of the recommended daily allowance for only 120 calories.  Cod is also a good source of omega-3 fatty acids and vitamins B6 and B12. Quinoa is the edible seed of a grain crop closely related to beetroot and spinach.  It is a complete protein, containing sufficient quantities of all amino acids.  Quinoa is high in fiber, manganese, phosphorus, folate and zinc, and contains a variety of anti-inflammatory phytonutrients.

Recreate his this tasty (yet healthy!) dish at home with the recipe below. 

Quinoa Crusted Cod with Vegetable Risotto & Tomato Remoulade
Serves 4

Vegetable Risotto:

2 tablespoons olive oil
½ cup chopped onion
2 garlic cloves, minced
2 cups sliced fresh mushrooms
1 cup Arborio rice
3 cups hot vegetable stock
¾ cup sliced asparagus
¾ cup seeded / diced tomatoes
¼ cup shredded carrot
1 cup shredded Fontina cheese
¼ cup grated parmesan cheese
3 tablespoons minced basil

Heat the olive oil over medium heat.  Add the onions and garlic.  Sauté until soft. Add the mushrooms.  Cook until the mushrooms are golden and the liquid has evaporated. Add the rice.  Stir to coat in the oil. 
Add ½ cup of vegetable stock at a time, stirring until the stock is nearly absorbed before adding the next amount of stock.  Add the asparagus, tomatoes and carrots with the last addition of stock.  Continue to cook until the vegetables are tender and the rice is al dente. Remove the risotto from the heat.  Stir in the cheeses.  Finish with basil.

Tomato Remoulade:
1 cup mayonnaise
2 tablespoons whole grain mustard
2 tablespoons ketchup
1 tablespoon fresh lemon juice
1 tablespoon Worcestershire sauce
½ cup minced scallion
¼ cup minced parsley
1 stalk celery, finely chopped
2 garlic cloves, minced
2 teaspoons hot sauce
1 teaspoon paprika

Whisk all ingredients together to combine.  Cover and refrigerate until service.

Quinoa Crusted Cod:
1 lemon
½ cup light mayonnaise
1 garlic clove, minced
Salt and pepper to taste
1 ½ cups cooked quinoa
¼ cup chopped parsley
4 4-ounce cod fillets
¼ cup cornstarch
¼ cup canola oil

 Zest the lemon.  Reserve the zest.  Cut the lemon in half.  Juice half of the lemon and cut the other half into wedges. Combine the lemon zest, juice, mayonnaise and garlic.  Season to taste.  Combine the quinoa and parsley in a shallow container. Cut the cod fillets in half lengthwise.  Pat dry.  Dust with cornstarch. Coat each side of the cod in the mayonnaise mixture, then roll in the quinoa.  Heat the oil over medium-high heat.  Fry the fish for 3 – 5minutes per side, until golden brown and internal temperature reaches 145˚F for 15 seconds.  Do not overcrowd the pan. Remove the cod from the pan using a slotted spatula.  Drain on paper towels.  Spoon a small amount of remoulade onto an appropriate serving dish.  Spoon risotto over top.  Place fish over the risotto.  Garnish with a lemon wedge.

Source: Sunrise Senior Living

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