Wednesday, February 29, 2012

Roasted Pineapple Ginger Black Cod Fillet On A Tuesday Night

Roasted pineapple and ginger  Black Cod (sable fish) with Kale carrot side and brown rice
On my lovely cracked Italian ceramic square dish, I present to you: Roasted pineapple ginger black cod with saute kale salad and a side of brown rice. Boun appitito a tutti!!

We finally got some much needed snow in the Sierra Nevada / Lake Tahoe mountains the last couple of days and it's been really cold here in San Francisco as well. Brrr! What to do on a cold Tuesday night. Cook some damn good fish.

Roasted Sable Fish / Black Cod with ginger and pineapple
Roasted Pineapple Ginger Black Cod Fish on a mid winter night.

With so many of us getting colds or getting sick, adding ginger to our daily diet is a great way to boost the immune system naturally and fight those evil germs and colds.

what you will need for the Black Cod Sable Fish

What you will need:

-- 1/2 pound of the Black Cod (Sable) fillet, wild; $24.00 a pound at Whole Foods
-- Fresh whole pineapple organic
-- Ginger organic
-- Olive Oil


-- Staub Rouge Oval Gratin Dish
-- Potato peeler for the ginger
-- Sharp hollow ground knife or santoku (Zwilling J.A. Henckels or Wusthof)
-- Pineapple Corer or slicer (I do not have one)
-- Pre-heat the oven to about 350 degrees

Cutting Pineapple
Cut the fresh, whole pineapple.

With a knife, cut the top and bottom off the pineapple. Then cut the sink off the sides. If you have a pineapple corer, use that to get the hard core out of the center of the pineapple. If you don't have one, no worries. Use your knife to cut around the core. By the way, you can eat the core of a pineapple. It's a little hard, but perfectly good to eat.

Snack on the pineapple as you continue to cook, I do. There are lots of health benefits from eating pineapple... such as anti-inflammatory and digestive benefits.

Cutting Pineapple
Cut the pineapple into bit size 1/4 inch thick pieces.  I use my Thai soup take-away container to store the unused pieces of pineapple.

Staub - Rouge Oval Gratin Dish 28cm with pineapple
In my Staub oval gratin dish, I drizzle a small amount of olive oil to start. Then, cover the bottom of the dish with the 1/4 inch thick pineapple. This doesn't have to be/look perfect, but you want the bottom of the dish completely covered.

Use a potato peeler to peel the skin off the ginger. Slice the ginger into thin pieces and place on top of the black cod.  I use about one tablespoon of ginger (that is a guess) or enough to sprinkle on top of the fillet. If you love the flavor of ginger, place some under the fish with the pineapple and let the flavors mix.

Black Cod on top of pineapple with some ginger on top
Black Cod, Sablefish or Alaska Black Cod is known for contain up to 50percent more Omega 3 fats (EPA and DHA) than salmon. I've read that it's also referred to as 'butterfish' - just like butter baby! This site is full of awesome information:

Place the cod on top of the sliced pineapple and add the ginger atop the cod.

Roasted Sable Fish / Black Cod with ginger and pineapple
Depending on your oven, cook the cod for about 30 minutes on 350/375 or until the ginger looks toasted. I cooked my fish well-done and it was still 'melt in your mouth' buttery.

The messes I make along the way
You can make a couple of side dishes while waiting on the fish to cook. Tonight I was in the mood for a cup of brown rice and sauted kale with carrot and kalamata olives.

Roasted Black Cod (sable fish) with Kale carrot side and brown rice lovely cracked Italian ceramic square dish. How I love you!

How to make the Saute Kale next week!

I'm off to ski Squaw in some powder!!! Yay for snow!

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