WITH ali the political attention focused on salmon, we'should not neglect the excellent quality of cod varieties available. Fresh or frozen, this fish is easy to work with, and it is usu- ally for sale at attractive prices. Cod is a sale water fish type, classified as a “lean” fish. The fish oil and fat is concentrated in the iiver, rather than distrib- uted through the tiesh. The flesh fat content is less than 28%, mild in flavour, and light- coloured. Other fish listed in this cat- > egery are haddock, halibut, red snapper, rock cod, sea bass,.and pollock, to name a - Whenever possible, pur- _ chase all fish and seafood fresh — not previously frozen. If it has to. be frozen, make certain it is solid. ffozen.-— and of course never refreeze seafood : of any kind, J We. do: not” consume enough fish for many reasons. ‘One is that — although it’s © simple - — the cooking process yas: to’ be exact to be good. ~The “Beneral rule for cooking fish: is to measure. its thickest. . ~ point, then ‘cook it 8 to 10 minutes per-inch (4 minutes or $9" on each side). To. test for WHEN sh ef in your kitchen readiness, use a fork to prod the flesh. If it is white and flaky it is done. If the flesh is translucent it is not done yet. The other reason for low . consumption nay be odour. This is not really fair, because first class quality fish and seafood should have very little “fishy” smell. Some fish types have a stronger smell, due to a higher ammonia content. Canadians spend less than $3 cach per week on seafood. That includes all varieties, canned, processed and fresh. Not much, considering we have some of the finest quality seafood in the world. Our dis- tribution system and pracess- ing plants are also outstand- ing. Nutritionally, fish like cod are an excellent choice. Cod is “a great source of protein, B complex vitamins, calcium, iron, potassium and phospho- rus. The three recipes this week north shore news fp FOOD use cod, but vou can substitute snapper and halibut in the for- mulas. Casserole of Cod Country style. % c. canola oi! 4 cloves gariic crushed % c. chopped fresh parsley 6 large new potatoes (Yukon gold) chopped 3 green onions chop; Ib. fresh codfish, cut into fillets 1 large tomato 1 lemon salt to taste Method: Mix the oil, garlic and parsley in a stainless stect bowl. Peel and slice potatoes ¥- inch thick and mix well with % of the garlic mixture and green onions. Spread in a 9” x 13” baking dish, sale, to taste. Bake 20 minutes at a 450 F preheat- ed oven. Remove from oven and place fish fillet on pota- toes. Pour the remaining garlic mixture evenly over fish. Salt again. Return pan to the oven and bake 15 minutes. Garnish with, thinly sliced tomatoes, Jemon wedges and parsley. Serves 4. Present with a light salad, and warm baguettes. Baked Cod eping for fish, don't overlook the humble cod. Fresh fillets, like the one pictured here nestling attractively in a bed of Ice, c: can be transformed into eli man- s in a'matter in f Mediterranzan style 1 pound spinach, stems dis- carded, washed well % ¢. chopped green onion (white part) I Tbsp. olive oil 1 garlic clove minced 2 Tbsp. chopped Kalamata olives 4 oregano crumbled 4c. Feta crumbled 1 Tbsp. fresh lemon juice Wednesday, July 14, 1999 — North Shore News - 31 ected codfi 2 pounds cod fish fillets (about 4 inches thick each) Method: In a large saucepan cook the spinach with 2 Tbsp. water. covered, over moderate heat for one minute until just wilted. Drain it well. Squeeze most of the water and chop it coarse. In a smaller skiller cook the green onions in the oil, until soft- ened, stir in the garlic, and cook the mixture stirring for 1 minute. Mix with the spinach, olives, oregano, feta, and the Jemon juice. Combine the mixture well. Arrange the cod steaks in a lightly oiled baking dish, large cnough to hold them in one layer, top them with the spinach mixture. Bake on a middle rack of a See Fillets page 34 MAYTAG STROKER LAUNDRY PAR - Maytag called Combined with a truly | outstanding offer ‘on the full-size Maytag Stacker with one catch... they're all almond. Combined knows many. people place Stackers © in their closet anyhow, so thay tock all that were available. Only 6 remain at press time. Hurry in. | Rag. $1549 PAAYTRS QELURE LAUNDRY PRR Maytag also told Combined about a Special Purchase offar on Maytag Laundry Pairs with no catch except these are limited in quaniity also. Combined took all 15 pairs! Rag. $1499. °3-Spead » @ Super Capacity .. .* Hand Wash Cycle Here. Now... Gemini. Two Separate Ovens One Complete Meal.™ © Cooks two different foods at” two different temperatures at the same time. ie a _.« Bake and broil at the same ‘time. : _ ¢ Fits in an ordinary range space. -Westiynn Bakery. ~ yap eng VALLEY Ro., LYNRU VALLEY CENTRE?" Dc cs ce rm am ms wee en im me ms mh en aa a,c . -..@ Electronic, On :°. Moisture Monitor :