Seafood

Pacific cod, pineapple pico de gallo and Spanish rice

0 comments

Pacific cod with pineapple pico de gallo and Spanish rice is a complete, healthy meal perfect for Cinco de Mayo. It’s an alternative to your regular tacos and just as tasty.

Pacific cod served with pineapple pico de gallo and Spanish rice

The flavors in these dishes are all fairly mild, sweet and tangy with just a hint of spice. To save time, make both the pico de gallo and the rice ahead of time, then reheat the rice while you cook the fish. The cod takes just minutes to cook. That makes this a great mid-week, healthy meal.

The cod is very simple. It’s easier to cut your pieces of cod into portions prior to cooking. Finely dice up some jalapeno pepper and garlic cloves (about two cloves). I used the jalapeno sparingly and just put a little in since the accompanying flavors are more complex and I didn’t want it too spicy. Season the cod with a drizzle of olive oil, salt and pepper, the garlic and jalapeno.

A green round bowl of Spanish rice.
Spanish rice served on the side

Next, heat (medium-high) a couple table spoons of extra virgin olive oil in a non-stick skillet. Saute the fish for about 3 to 4 minutes, then flip it once and finish cooking for another couple minutes. It may take a little longer depending on the thickness of your fish. It should have a little resistance when you press on the middle and begin to flake when it’s done. Serve with a simple steamed vegetable like broccoli, Spanish rice and pineapple pico de gallo on the side. Garnish with fresh cilantro and lemon slices. This Pacific cod recipe is low-fat and low-carb.

A dinner plate with Pacific cod and accompanying sides.
Pacific cod is a lean, healthy fish

Pacific cod with pineapple pico de gallo and Spanish rice

Mild, sweet and tangy with just a hint of spice. Sauteed Pacific cod in garlic and diced jalapeno is served with pineapple pico de gallo and Spanish rice.

Ingredients: Pineapple pico de gallo

  • 1/2 cup fresh pineapple (cut into small pieces)
  • 1 – 2 fresh tomatoes (cut into small pieces)
  • 1/2 a medium sized onion (diced (use a white or sweet onion))
  • 1/4 cup fresh cilantro (cut into small pieces (1/4 cup more or less))
  • 1/2 lime (juiced)
  • 1 tsp jalapeno (diced (about 1 tsp, more or less to taste))
  • 1 pinch salt & pepper

Ingredients: Spanish rice

  • Vegetable cooking spray
  • 1 cup long-grain white rice
  • 1 small white or sweet onion (diced)
  • 1 clove garlic (crushed)
  • 1 can (16 oz) pureed tomatoes (with juice)
  • 1 1/2 cups chicken broth (low sodium prefered)
  • 1/4 tsp oregano
  • 1/4 tsp sea salt
  • 1 ground pepper to taste

Ingredients: Sauteed Pacific cod in garlic and jalapeno

  • 1 1/4 lb fresh Pacific cod (cut into portions)
  • 1 – 2 cloves garlic (crushed)
  • 1 tsp fresh jalapeno (diced)
  • extra virgin olive oil
  • 1 pinch salt and pepper
  • lemon slices and cilantro pieces (for garnish)

Pineapple pico de gallo

  1. For the pineapple pico de gallo – combine all ingredients in a medium bowl and gently toss. Make this ahead of time. It will keep in the refrigerator for a few days.

Spanish rice

  1. Spray a large non-stick skillet with vegetable cooking spray and cook the rice over medium-high heat until it starts to golden and take on a matte white look (about 8 minutes.) Take the rice out into a bowl and set aside.
  2. Wipe the skillet clean. Spray again with the vegetable cooking spray. Cook the onion over medium-high heat until it softens, about 3 minutes. Add the garlic and cook another 2 minutes. Add the rice back to the garlic and onions.
  3. Add the can of pureed tomatoes, chicken broth, oregano, salt and pepper. Bring to a boil, then reduce the heat to low, cover and simmer for about 10-12 minutes. Turn off the heat and let the rice steam itself for another 8-10 minutes.

Sauteed Pacific cod

  1. Cut your pieces of cod into portions prior to cooking. Finely dice up some jalapeno pepper and garlic cloves (about two cloves). Season the cod with a drizzle of olive oil. Then salt and pepper, garlic and jalapeno.
  2. Next, heat (medium-high) a couple tablespoons of olive oil in a non-stick skillet. Saute the fish for about 3 to 4 minutes. Flip it once and finish cooking for another couple minutes.
  3. It may take a little longer depending on the thickness of your fish. It should have a little resistance when you press on the middle and begin to flake when it’s done.
 

Leave a Comment

Your email address will not be published.

*

Don’t miss a recipe! Subscribe to our newsletter.