I love a good fish dish. We all know all the good reasons to eat Salmon and my family loves it so we have salmon regularly. However, depending on where you are shopping getting wild salmon can be tricky. I wanted something healthy. If salmon wasn’t an option I wanted something white and light. So, how about trying the next salmon? We did last night and this is soooo good. Here is a great way to prepare Cobia. It’s easy enough for weeknight, but pretty and good enough for something a little more special.
If you are unfamiliar with this delicious fish, here are some facts and health benefits. Don’t be afraid to try something new!
Cobia (Rachycentron Canadum) belongs to the family of fish species called the Rachycentridae. It is a saltwater fish that is available year round and has the same heart friendly oil content (Omega 3) found in salmon. When raw, the meat looks light tan but when fully cooked, the meat is white. The cooked meat is moist, firm and easily flakes. Because of its firm meat it can be skewered and grilled can be prepared in a variety of ways.
THE TEN NUTRITIONAL BENEFITS OF COBIA FISH
-Good source of Omega 3.
-Provides the Recommended dietary allowance and saturated fat.
-Low fat Protein source (about 19 gms per serving).
-High riboflavin and Vitamin B6 nutrients.
-Low cholesterol content.
As you can see, at 19 grams, it is packed with protein.
This is a way I have prepared fish for years and it is always good! You can substitute the vegetables you choose. I made it pretty simple last night with only one vegetable but sometimes I really pile them in!
HERBED FISH IN FOIL PACKET (or any fish you like!)
4 boneless Cobia fish fillets (or other fillets of your choice)
Salt and Pepper to taste
Juice of 2 lemons
Haricot Verts (or other vegetables of your choice)
Preheat oven to 400 degrees. Use a jellyroll pan or other type pan with sides. Take a strip of foil and lay it crossways across pan leaving ample amount on the sides. Take another piece of foil and lay it longways across pan, leaving ample amount off of ends, making a T. Lay the fish fillets in the middle of the pan. Sprinkle with salt, pepper and garlic powder. Drizzle olive oil across each fillet and about 1 T lemon juice on each fillet. Place a piece of thyme on each piece of fish. Place vegetables around the fish. Fold crossways foil and seal and then fold longways foil and seal to make a secure packet. Place in the oven and cook about 20 minutes. Check for doneness. It will depend on the fish you use but do not overcook. Remove fish, vegetables and some liquid onto a plate for serving. See how pretty! Yum!
This is a great dish to serve alongside other vegetables or over rice. It’s quick, easy and fool proof. If you struggle for ways to cook fish this one always works.
So, how’s your day? We are off for a “snow day” and there’s not a drop in sight! How often do you cook fish? Favorite way?
Whatever your weather I hope you Enjoy Your Day!