Mar 5, 2013

Oven Fried Cod Fish Creollo, Gluten Free

WEPA!!!! pronounced weh pah, is a term many Puertoricans use to express excitement. It can mean many things but it is basically our way of saying, WooHoo!, Yea Baby! or Wow! This low fat, gluten free, savory fish dish will be a winner on any day.  If you accidentally let out a "WEPA"  don't worry it's natural and expected.  I made this with a side of yellow jasmine rice. Yes I did.  I used jasmine rice and seasoned it with Latin flavors and the result was, well the best way to describe it is.....WEPA!!!! If you are wondering what "creollo" means, it literally means Creole cooking, which is the term used to describe Puerto Rican cuisine.

Gluten Free Oven Fried Cod Fish in Creole Sauce

  • 1.5 pds Cod Fillets
  • 1 cup red bell pepper
  • 1 cup green bell pepper
  • 6 garlic cloves, chopped
  • 1/2 cup tomato sauce
  • 1 tbsp Olive oil
  • 1 tbsp dried oregano
  • 1 sprig thyme
  • 2 tbsp adobo
  • 2 tbsp Sofrito
  • 1 jalapeno pepper, chopped
  • 8 manzanilla olives
  • 1 tbsp apple cider vinegar
  • 1 cup water
  • 1 tsp black pepper
  • 1/2 lemon, juice
  • 1.5 envelopes of sazon w/achiote (azafran)
  • 1 cup corn starch
Preparation:  Heat oven to to 400 degrees and place griddle or cast iron pan to heat

Rinse fish in cold water, Cut cod into 1 inch cubes. Squeeze 1/2 lemon onto fish. Add vinegar and Season with adobo, pepper, oregano and 1/2 envelope of sazon. 

In a separate bowl add corn starch and place pieces of the fish in the bowl to cover with corn starch. Remove griddle from oven and spray with Pam.  Place the pieces of cod on the griddle, make sure there is plenty of space between each piece, don't crowd them. Spray the fish with Pam as well.  Cook for a total of about 20-25 minutes or till crisp, turning the fish occasionally. Remove and place the crispy fish in a casserole dish.

In a pan, heat 1 tbsp of olive oil,  saute onions 2-3 min, add garlic, sofrito and tomato sauce and 1 envelope of sazon and saute another 2-3 min. Add the peppers, jalapenos, thyme, olives, and water simmer for another 10 minutes.  The sauce should be wet and juicy not dry so add water as needed.  Remove the Thyme sprig. Pour sauce over the fish and mix well. 

FYI:  you can use whatever seasonings you use in place of the adobo and if you need a quick sofrito you can put 1 green pepper, 1 small onion and 6-8 garlic cloves in the blender for a quick batch. However, if you really want to add a rich, savory flavor to any recipe my sofrito recipe is posted.

Yields: 4 Servings, Serving Size: 1 cup, Smart points: 6,  Cal: 302, Total Fat: 7.9g,Saturated Fat: .8g, Cholesterol: 93.6mg,  Sodium: 545mg,  Carbs: 32g, Fiber: 2.8, Sugar: 2.7g,  Protein: 41g

1 comment:

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