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Fish Doesn't Have to Be Fried to Be Good

By Jim Romanoff

THE ASSOCIATED PRESS

Published: March 18, 2009

Fish tastes pretty good dunked in a fryer or sauteed in butter. But for a healthier meal, it's better to bake, broil or grill. These cooking methods also lend themselves to easy ways of upping the flavor to keep things from getting dull.
Spice mixes and herb blends are easy, inexpensive and can be rubbed on all sides of fish fillets, and on the inside and outside of whole fish.
Marinades are another good way to enhance fish, but they should be used with care. Acidic marinades — those with lots of citrus or vinegar can easily ruin the delicate texture of some fish. Limit the soak to about 15 to 30 minutes.
Less acidic marinades, such as a blend of extra-virgin olive oil, pureed garlic and fresh herbs, can go up to 8 hours.
Another technique for jazzing up fish is to layer it with other intensely flavored ingredients before baking.
Cod baked on a bed of salsa and spinach illustrates this idea. The salsa brings zesty flavor and added moisture to the fish, while golden-brown crumbles of feta cheese add complementary saltiness.
To complete this meal, which would make a fine meat-free option during Lent, serve the baked fish and greens along with the flavorful juices over a mound of steaming brown rice.
Cod Baked on a Bed of Salsa and Spinach
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1 10-ounce bag baby spinach, rinsed
1 cup tomato salsa, drained (use a mesh strainer)
1 pound cod fillets, (or other firm white fish), cut into 4 portions
Ground black pepper, to taste
½ cup crumbled feta cheese

1. Heat the oven to 450 degrees. Coat an 8-inch square or other small glass baking dish with cooking spray.
2. In a large skillet over medium-low, heat the oil. Add the garlic and stir until it begins to color, about 1 minute. Add the spinach, a handful at a time, and cook until it is all wilted. Stir in the salsa, then remove from the heat.
3. Arrange half the spinach mixture in a layer over the bottom of the prepared baking dish. Arrange the fish in a single layer over it. Season with pepper. Spread the remaining greens mixture over the fish, then sprinkle with feta cheese.
4. Bake for 20 minutes, or until the fish is opaque at the center. Serve with some of the pan juices over each portion.
Makes 4 servings.
Nutrition information for one serving (values are rounded to the nearest whole number): 215 calories; 74 calories from fat; 8 g fat (3 g saturated; 0 g trans fats); 60 mg cholesterol; 13 g carbohydrate; 22 g protein; 3 g fiber; 633 mg sodium.