Fish Fillet Gourmet



Fish Fillet Gourmet


What would you say to a complete meal you can cook in one pan, one that’s packed with truly healthy ingredients? Today, we present our Fish Fillet Gourmet, which turns out to be one of the easiest and best ways to prepare a fish like cod.


Why not just deep fry your cod and add some French fries? There’s no question fish and chips are delicious, but that deep fried meal comes at a high cost in unneeded fat and calories. If you want all the good taste without that extra fat, this recipe is a great alternative.


Taking a bite of fish.

Yum. Everything here is good for you and tastes good too.

Doctors and nutritionists have been telling us for years to eat more fish. Today’s recipe that not only provides you with the Omega 3 goodness found in fish, but is also loaded with good fiber from the bean and onion content and is high in protein to boot. Really, all the ingredients in this recipe have so much going for them it’s too much to talk about here.


Of course, no meal that’s good for you has a chance to succeed unless it tastes good, too. That’s why I’m so excited to share this recipe. Seriously, if you’ve got some nice fish fillets (like cod), give it a try. You won’t be disappointed.


Let’s Gather The Ingredients


The ingredients for my Fish Fillet Gourmet.

Try a fresh fish like cod or snapper if you can find it.

1.5 to 2 lbs of True Cod (Haddock, Snapper or Rockfish will work, too. Fresh is best.)

2 tablespoons of olive oil

1 medium sweet onion chopped

3 cloves of garlic crushed

1 can of diced tomatoes

1 can of black beans

1/4 teaspoon sea salt

1/4 teaspoon ground pepper

2 teaspoons of Costco’s Organic No-Salt Seasoning

1/2 cup dry wine (like Chardonnay)




Place a large skillet on a burner and set the heat to medium. Once warm, add the oil and chopped onions. Stir fry about 8 to 10 minutes or until the onions soften.


While the onions are cooking, drain and lightly chop the black beans. You don’t have to chop the beans, but I find black beans mingle much better with other flavors when you cut down on their size.


Crush the garlic into the pan. I used a garlic press for this, but you can crush it with a knife and mince it up if you prefer.


Costco's Organic No Salt Seasoning

If you need an alternative to this Costco seasoning mix, try Mrs. Dash.

Drain off the excess liquid from the tomatoes and then add them to the pan.


Now add the rest of the ingredients (except the fish), including the spices, salt and pepper, black beans and wine. Allow to simmer on the stove for about 10 minutes. (Note: the Costco Seasoning I listed contains a variety of spices: Everything from onion, garlic, carrot, black pepper, red bell pepper, oregano tomato, orange peel, parsley, bay leaves and several others too numerous to list. If you don’t have this seasoning on hand, you can try something like Mrs. Dash Salt Free Blend which is available in most major grocery stores.


Cut your fillets into 2 or 3 inch long chunks and place them on top the rest. Then scoop some of the broth over the top. Cook uncovered a few minutes and then taste the broth. If it needs a bit more salt and pepper add it. Now, cover and cook a few more minutes and then test the fish for doneness. When the fish turns an opaque white and is easy to flake apart with a fork it’s done.  Typically, the fish shouldn’t need more than about 5 to 7 minutes total when cooked this way, though it will depend on the thickness of your fillets.


Fish Fillet Gourmet - Another recipe.

Here are the basic steps for preparing your Fish Fillet Gourmet. Click to enlarge.


I was really surprised at how great this tasted and definitely plan to cook more of my fish with this method to avoid the oil I’d use to fry it. Give it a try and let me know what you think.




If you’re looking for another great fish alternative read:
How To Grill Fresh Salmon



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