Cod for Dinner: A Simple, Delicious, Stovetop Recipe

Josef Arnould, D.C. author of American Diet Revolution!

Many people find it difficult to prepare fish in a way that is consistently delicious. Most commonly, we overcook it, which destroys its delicate texture and flavor. After experimenting for several months, I finally developed a way of cooking fish on a stovetop that is not only simple, but which also yields scrumptious results every time. Although this recipe calls specifically for cod, it can be applied successfully to other delicate species such as haddock, halibut, or flounder.

A great fish recipe begins at your local market. No more than two days before you intend to cook them, select filets of cod that you know are very fresh, wild-caught and come from the purest possible ocean locations. I never purchase farm-raised fish because, most often, they are fed soybean-based formulations that are high in Omega-6 fatty acids. A major reason why health experts recommend that we human beings eat fish is to increase the amount of Omega-3 fatty acids in our diets. The Omega-3 in fish is derived from the sea vegetation they consume in their natural habitat, not from soybean pellets and anti-biotics in a fenced-in aquatic corral. Therefore, if you want the taste of real fish, I recommend you always buy wild-caught seafood. I prefer to buy wild fish from Iceland, a nation dedicated to preserving the purity of the ocean waters that surround it. Purchase approximately a half pound of cod filets for each person who will be eating at this meal. Store them at about 36 degrees in your refrigerator until just before you are ready to cook them.

Ingredients for two diners:

1. One pound of fresh, wild caught, cod filets
2. 2-3 ounces of avocado oil (neutral flavor and stands up to high cooking temperatures)
3. One organic lemon
4. An ounce or two of fresh parsley leaves (cut away from the stems)
5. Salt, pepper, and other spices to taste

Directions:

1. Disperse avocado oil evenly across the bottom of a stainless-steel skillet.
2. Place the filets, descaled sides down, upon the oiled surface.
3. After washing the outside of the lemon, cut it into slices. Squeeze the slices firmly over the filets, drenching them generously with the juice. Place the rinds in the pan to the sides of the filets.
4. Between the tips of your fingers, rub bits of parsley leaves and allow them to sprinkle over the filets.
5. Sprinkle salt, pepper, and whatever other spices you prefer upon the filets.
6. Put the lid on the skillet and place it on the stove on a low heat.
7. Depending upon the thickness of the filets, they should cook only for about 10 to 15 minutes. At the 10-minute mark, remove the lid to check the progress with a fork. When cooked to perfection, the fish should appear to be white and the flesh should fall apart, almost like shale, when you poke it gently with the fork.
8. Do not overcook the fish! On your first try at this recipe, you may have to sample a small forkful to make sure it is done. With practice, you will know it is done to perfection by sight and by the gentle poke.
9. Place the fish upon a pre-warmed plate. Scoop up several spoonfuls of lemony broth from the pan and drizzle generously over the filets.
10. This fish dish is very special when accompanied by side dishes of sauteed vegetables and cooked millet. Drizzle lemon broth on them as well.