Pan-Roasted Cod with Spring Vegetable Mélange
5 tablespoons extra virgin olive oil
1/2 cup store-bought flavored bread crumbs
4 cod fillets or steaks, about 8 ounces each
1 small onion, about 4 ounces
24 cherry tomatoes or one 15-ounce can diced tomatoes
1/2 cup dry white wine
1/2 cup bottled clam juice
1 pound asparagus
12 ounces sugar snap peas or snow peas
5 to 6 sprigs fresh tarragon, enough for 2 tablespoons chopped leaves, or
6 to 8 sprigs flat leaf parsley (enough for 3 tablespoons when chopped)
Salt and freshly ground black pepper to taste
1)Turn the oven on to 500 degrees. Put 4 tablespoons of the olive oil in a large ovenproof skillet over medium-high heat. Put the bread crumbs on a pie plate or a sheet of waxed paper. Press the cod fillets into the bread crumbs. Add the cod to the skillet. Cook for 3 minutes.
2)Meanwhile, put the remaining tablespoon of oil into a sauté pan or Dutch oven over medium heat. Cut off a thin slice from the top and bottom of the onion, halve lengthwise, peel each half, and cut them crosswise into thin half moon slices. Add the onion to the pan, stir, and increase the heat to high.
3)Halve the cherry tomatoes (or drain the canned tomatoes) and add to onion along with the wine and clam juice. Cover and bring to a boil. Turn the cod over and put the skillet into the oven until the vegetables are done. (The fish should be springy to the touch when fully cooked.)
4)Meanwhile, cut off and discard the bottom inch from the asparagus spears (or the tips of the green beans). Cut the remainder into 1-inch long pieces. Break the stem end off the sugar snap or snow peas and peel off the strings, if desired. Add the asparagus and peas to the onion-tomato mixture, stir, and cover.
5)Chop the tarragon or parsley. Add all but 2 teaspoons of the tarragon (or all but 1 tablespoon of the parsley) to the vegetable mixture along with salt and pepper to taste. Stir well and cook, covered, until the vegetables are just tender but still firm, 3 to 5 minutes.
Divide the vegetables and broth among 4 soup plates. Top with the cod.
Per serving: 489 calories, 48 grams protein, 25 grams carbohydrate, 20 grams fat, 3 grams saturated fat, 98 mg cholesterol, 594 mg sodium.