Fish Night
1hr 4min prep: 8min cook: 56min
Make fish tonight! This meal is satisfying and interesting, keeping your family’s taste buds happy!
Notes:
- Risotto generally has lots of cheese and butter, but this lighter version cuts all of that out except for a few tablespoons of Parmesan. If you are really counting calories, you could leave this out completely.
- This preparation will work well with nearly any type of fish, so feel free to substitute your favorite variety.
If you don’t have a food processor, place the shelled pistachios in a large, durable plastic bag and crush with a soup can or rolling pin.
Ingredients
Produce
- Baby Spinach — 5 Ounces
- Fresh Chives — 2 Tablespoons
- Garlic — 2 Cloves
- Onions — 1⁄3 Cup
Meat & Seafood
- Cod Filet — 4 ( 6 Ounces each )
Cheese & Lunchmeat
- Parmesan Cheese, Grated, Optional — 2 Tablespoons
Dairy & Eggs
- Greek Yogurt — 1⁄4 Cup
Grains & Pasta
- Barley — 2⁄3 Cup
Dry Goods & Packaged Goods
- Pistachios, Unsalted — 2⁄3 Cup
Canned Goods, Soups & Mixes
- Vegetable Stock — 3 Cups
Frozen
- Carrots, Diced And Frozen — 2⁄3 Cup
Spice & Baking
- Black Pepper
- Crushed Red Pepper — 1⁄4 Teaspoon
- Curry Powder — 1⁄2 Teaspoon
- Ground Cinnamon — 1⁄4 Teaspoon
- Kosher Salt
Condiments, Oils & Dressings
- Extra Virgin Olive Oil — 3 Tablespoons
- Red Wine Vinegar — 4 Teaspoons
Beverages
- Water — 2 Cups
Equipment
Kitchen Supplies
- Paper Towels
- Parchment Paper
Appliances
- Food Processor
- Microwave
- Oven
- Stove Top — 2
Cooking Equipment
- Chef’s Knife
- Cutting Board
- Kitchen Tongs
- Ladle
- Measuring Cups
- Measuring Spoons
- Microwave-Safe Bowl, Medium
- Microwave-Safe Bowl, Small
- Mixing Bowl, Medium
- Saucepan, Medium (2-4 QT)
- Saute Pan, Large (12″ or Larger)
- Sheet Pan
Prep Steps
- [ Risotto-Style Barley ] Cut an onion into 1/4 inch dice to measure the indicated amount.
- [ Risotto-Style Barley ] Finely chop chives to measure the indicated amount.
- [ Sautéed Garlic Spinach ] Gently smash the garlic under the side of your chef’s knife to remove the peel. Thinly slice the garlic.
Cook Steps
- [ Risotto-Style Barley ] Pour the veggie stock and water into a medium microwave-safe bowl. Heat on high for 2-3 minutes until hot.
- [ Risotto-Style Barley ] Heat a medium saucepan over medium heat. Add olive oil and warm.
- [ Risotto-Style Barley ] Once oil is warm, add the onions and saute until translucent. Stir often. Do not brown.
- [ Risotto-Style Barley ] Once onions are translucent, stir in the barley. Toast for about 2-3 minutes, stirring often.
- [ Risotto-Style Barley ] After the barley has toasted, use a ladle to add some of the veggie stock and water mixture. Add only about 1/3-1/2 cup of liquid at a time. Cook until the liquid has absorbed, then add another batch of liquid. Stir often, and be sure to scrape the bottom of the pot to prevent sticking. Continue adding liquid and stirring until the grains of barley are tender, about 30-40 minutes.
- [ Pistachio-Crusted Cod ] Preheat the oven to 400 degrees.
- [ Pistachio-Crusted Cod ] Prepare a food processor with the blade attachment. Place the pistachios in the bowl and chop until they reach a small crumble.
- [ Pistachio-Crusted Cod ] Prepare a sheet pan with a layer of parchment paper.
- [ Pistachio-Crusted Cod ] In a medium mixing bowl, combine the Greek yogurt, red wine vinegar, cinnamon and curry powder. Season with salt and pepper to taste.
- [ Pistachio-Crusted Cod ] Dry the cod filets thoroughly, then season with salt and pepper. Place on the prepared sheet pan.
- [ Pistachio-Crusted Cod ] Coat the fish with a thin layer of the yogurt mixture. Press the pistachios into the top.
- [ Pistachio-Crusted Cod ] Place the fish in the preheated oven and bake until sides are opaque, about [9-12 minutes].
- [ Sautéed Garlic Spinach ] Prepare a plate with layers of paper towels. Set plate near the stove for the cooked spinach.
- [ Sautéed Garlic Spinach ] Heat a large saute pan over medium heat. Add olive oil and warm.
- [ Sautéed Garlic Spinach ] Once oil is warm, add the slivered garlic and crushed red pepper. Sweat garlic for 1-2 minutes until fragrant. Do not brown.
- [ Sautéed Garlic Spinach ] Add the baby spinach to the garlic and crushed red pepper and season with salt and pepper. Saute until all the moisture has cooked out and evaporated from the spinach, about 5-7 minutes. Stir often. Transfer to the plate lined with paper towels.
- [ Risotto-Style Barley ] Place the carrots in a small microwave-safe bowl. Defrost according to package directions.
- [ Risotto-Style Barley ] After barley is cooked, stir in the carrots and chives. Season with salt and pepper to taste. Add Parmesan cheese too if you like.
- [ Sautéed Garlic Spinach ] Transfer the spinach to dinner plates or a serving platter. Serve warm!
- [ Risotto-Style Barley ] Transfer the risotto-style barley to a serving bowl or dinner plates. Serve warm!
- [ Pistachio-Crusted Cod ] Transfer the pistachio-crusted cod filets to a serving platter or dinner plates. Serve warm!