Health & Food

Flavorful Cod Skewers, Served with Wholesome Wheat Berries

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I know what you’re thinking…..RANDOM! I mean, fish on a skewer?! Yes, random, but also very tasty. You could alternatively use salmon for this recipe if you are lucky enough to live with a salmon-lover, but these turned out wonderful with cod.

Cod Skewers

(Adapted from a recipe from Giant Eagle Market District)
Serves 6

Ingredients
12 wooden skewers, soaked
1 red bell pepper, cut into 1-1/2 inch pieces
1.5 lb. cod, fresh, cut into 1-1/2 inch pieces
10 ounces baby bellas, cleaned and halved **
1 small red onion, cut into 1-1/2 inch pieces **
4 T garlic olive oil
2 T balsamic vinegar
1/2 t basil
1/2 t fresh ground pepper
1/4 t salt

Whole grain of your choice (such as wheat berries!)

** If you on following a low FODMAPs diet, just don’t eat the red onion. Actually you shouldn’t eat the mushroom either (according to the polyol content of mushrooms) but personally mushrooms don’t bother me unless I eat more than about 1/2 cup.  Also, instead of wheat berries use rice or quinoa.

Directions

  1. Preheat oven to 425.
  2. Thread 1 piece of pepper, 2 pieces of cod, 1 mushroom, 1 piece onion, alternating each, until you’ve made 6 skewers.
  3. Mix together the garlic olive oil and the balsamic vinegar, to make a vinaigrette.
  4. Drizzle half of the vinaigrette evenly over the skewers and season well with spices (add the spices to a small bowl and mix together first).
  5. Cover 2 baking sheets with foil, spray foil with cooking spray, and layer the kabobs on the sheet.
  6. Bake skewers for about 6 minutes, then flip and bake for an additional 4-5 minutes, or until internal temperature of cod reaches 145 degrees, or more.
  7. Serve with your favorite whole grain (I served mine with wheat berries).Flavorful Cod Skewers, Served with Wholesome Wheat Berries 1Flavorful Cod Skewers, Served with Wholesome Wheat Berries 2

Estimated Nutrition Facts
(Serving Size: 2 skewers)

Have you ever used the USDA Nutrient Database? You can find out the nutrient content of just about any food on this website. Here is the link for the nutrient content of cooked Atlantic Cod (Note: the amount of EPA and DHA is pretty sad, but the saturated fat is very low so this is a great substitute for meat, any day!)

QUESTION: What’s your favorite vegetable and/or protein to put on a skewer? I had never tried fish on a skewer before, but I think it’s my new favorite protein to put on a skewer and I’m going to try these on the grill over the summer. These were delicious, and Nick loved them too. I also really love mushrooms on a skewer. If I could, I’d eat about fifty.

Any fun weekend plans? I’m off today and Sunday, but have to work tomorrow. Tonight Nick and I are staying in to paint our workout room (the wooden edges) and catch up on TV shows we missed this week. We’ve both had a long week so we just want to be lazy. I can’t wait.

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