Versatile, mild, lean, and firm, cod is the perfect fish for cooks in search of a fish they can count on. Its year-round availability makes it an easy choice for home chefs.

Favor fresh cod that has been kept on ice and remains translucent. Give it the sniff test—it should smell clean, not “fishy.” If you go for frozen cod, make sure it’s frozen solid and not past its sell-by date.

The lightly breaded Curry Cod Sauté is quick and easy to prepare, making it great for a quick weekend dinner. The classy Ratatouille and Cod Soup is loaded with fresh vegetables and plenty of garlic.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of Birth Defects or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Ratatouille and Cod Soup

2 tsp. olive oil
2 cloves garlic, crushed
1 cup small chunks of eggplant
1 cup chopped onion
1/2 cup chopped green pepper
1 cup chopped zucchini
1 14.5-oz. can stewed tomatoes
1 cup water
3/4 lb. cod fillets or other thick white fish

Heat the olive oil in a saucepan. Add garlic, eggplant, onion, green pepper, and chopped zucchini. Sauté until soft. Add canned tomatoes and water. Bring to a boil. Add cod and simmer for 10 minutes. Serves two.

Per Serving
Calories	308
Fat	1 g
Calories from fat	3%
Cholesterol	97 mg
Sodium	641 mg
Carbohydrates	30 g

Curry Cod Sauté

1/2 cup skim milk
3/4 lb. cod fillets or other thick white fish
1 tbsp. flour
1 tbsp. curry powder
2 tbsp. olive oil

Put milk in a shallow pan and add fillets. Turn once. Mix flour and curry powder on a sheet of waxed paper. Dredge cod in curry-flour mix, completely covering fish. Heat oil in a sauté pan on medium-high. Cook for four minutes, then gently turn. Cook an additional four minutes. Fish should be lightly browned on both sides, with slightly crisp edges. Serves two.

Per Serving
Calories	226
Fat	7 g
Calories from fat	28%
Cholesterol	97 mg
Sodium	2 mg
Carbohydrates	5 g

Source: Health and You magazine

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