Onion-crusted Cod With Wild Rice Salad Recipe

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Ingredients:

Serving

for the wild rice salad
2 cups cooked wild rice
1 red bell pepper , roasted (or sauteed), peeled, seeded and thinly sliced
1/2 cup celery, finely chopped
1/2 cup scallions, chopped
1 garlic clove, minced
1 tsp. chopped fresh marjoram, or 1/2 tsp. dried
1/3 cup olive oil
1/4 cup sherry vinegar
1 tbsp. fresh lemon juice
1/2 cup coarsely chopped pecans (can be lightly toasted)
1/2 cup dried cranberries (or cranraisins)
salt and pepper to taste
for the spinach dressing
2 cups fresh spinach
1 tsp. shallot or onion, minced
1 tbsp. dijon mustard
1/4 cup sherry vinegar
1/4 cup water
1 cup olive oil
salt and pepper to taste
for the onion-crusted cod (or other firm fish)
1 tbsp. olive oil
1 onion, chopped
1 cup breadcrumbs (can use fresh or dried )
1 tsp. salt
4 fillets of cod , or other firm fish
4 tbsp. butter, softened
2 tbsp. olive oil

Directions:

Make the wild rice salad: In a large bowl, toss all the rice salad ingredients together. Set aside.
Make the spinach dressing: In a blender, combine the spinach, shallot, mustard, vinegar and 1/4 cup water. Puree until smooth. With the motor running, slowly add the oil and blend until thickened. Add more water if needed to thin out the dressing. Season with salt and pepper to taste. Store in the fridge until needed.
Make the onion-crusted cod: In a skillet, heat the oil over medium heat. Add the onion and sautee until caramelized, about 10 minutes.
Preheat the oven to 350F.
In the food processor, grind the breadcrumbs with the caramelized onions and 1/2 tsp. of salt.
Season the fish fillets with the remaining 1/2 tsp. of salt and spread the softened butter on top of each fillet. Top each filet with the breadcrumb mixture. Heat the olive oil in the large non-stick skillet and put the fillets in the pan, breaded side down. Cook until the breading is lightly browned, about 5 minutes. Flip the fillets, place in an oven-proof pan, lightly sprayed with the non-stick cooking spray, and bake in the oven for about 5 minutes, or until cooked through.
Place the wild rice salad in the center of each plate, arrange the fillets, breaded side up, on top of the rice. Drizzle with the spinach dressing.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1362.64 Kcal (5705 kJ)
Calories from fat	1072.94 Kcal
		% Daily Value*
Total Fat	119.22g	183%
Cholesterol	85.05mg	28%
Sodium	1119.44mg	47%
Potassium	731.32mg	16%
Total Carbs	51.18g	17%
Sugars	15.98g	64%
Dietary Fiber	7.86g	31%
Protein	26.3g	53%
Vitamin C	40.7mg	68%
Vitamin A	0.9mg	29%
Iron	15.8mg	88%
Calcium	103.7mg	10%

Amount Per 100 g
Calories	242.98 Kcal (1017 kJ)
Calories from fat	191.32 Kcal
		% Daily Value*
Total Fat	21.26g	183%
Cholesterol	15.17mg	28%
Sodium	199.61mg	47%
Potassium	130.41mg	16%
Total Carbs	9.13g	17%
Sugars	2.85g	64%
Dietary Fiber	1.4g	31%
Protein	4.69g	53%
Vitamin C	7.3mg	68%
Vitamin A	0.2mg	29%
Iron	2.8mg	88%
Calcium	18.5mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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