such a colorful plate!

Fish has never been high on my food list, that is, until I moved to Asia. It was there I learned to fall in love with these aquatic vertebrates (sans bones!). That has been an issue with me as fish = bones = loss of appetite. I still have those days when I find a fillet with bones and my appetite dies…just like that. I grew up on the river where salmon was fished from my grandfather’s nets in the summer and in the winter my father loved to fish smelt (icky tiny bones!).  Smelt is a small fish of the salmonidae family and is found in the lakes and rivers of Canada.  As a youngster, I had my fill of salmon, trout, smelt etc. and each year I encountered a choke on at least a couple of bones. One incident that sticks out in my mind to this very day was a rather large bone lodged across my throat causing much anxiety from yours truly and I think that might have been the bone to tip the scales (pardon the pun) for me!  Yes, I know all the wonderful health benefits from fish and trust me, I do incorporate more in my diet.  I always buy filleted fish and  I carefully go over the meat to check for those nasty bones.  Cod is a good source of Omega-3 fatty acids, vitamin B12 and a very good source of vitamin B6.

Serves 4
adapted from Inspired

simple ingredients = amazing flavors

60 mL (1/4 cup) brine-cured black olives, drained, pitted and chopped
1 tablespoon capers, drained and chopped
1 lemon, zested and juiced
4 cod fillets
1/4 teaspoon salt
pepper to taste
250 mL (1 cup) cherry tomatoes, halved
1 tablespoon fresh oregano, finely chopped
olive oil, for drizzling

Preheat oven to 220c (425°F). In a small bowl, combine olives, capers and 1/2 teaspoon lemon zest and set aside. Pat fish dry with paper towel and place on a parchment paper-lined baking sheet. Season with salt and pepper. Sprinkle with 1 tablespoon lemon juice. Top each fillet with a quarter of the olive and caper mixture and tomatoes. Scatter oregano over top and drizzle with olive oil.  Roast for 8 to 12 minutes, or until fish is opaque and cooked through.  Serve with rice or potatoes.

The Culinary Chase’s Note: This beautiful Mediterranean-style dish is fresh, full of nutrients and pleasing to the eye.  Natalie MacLean suggests these options for wine pairings from her drinks matcher list:  lager,  Burgandy Macon, Pinot Noir, Aligot or Bianco Di Custoza. You can find this list on the right hand side of my blog.  Just key in the food to find appropriate wine OR build your menu around the wine you have and go from there.

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