Grilled Cod with Mulberry Fennel Glaze
Grilled Cod with Mulberry Fennel Glaze
Ingredients
- 4 6-oz wild caught Pacific cod fillets
- 1 bottle Mulberry Love’s Organic Green Tea with Organic Mulberry Juice
- 3/4 cup olive oil
- 1/2 cup fresh orange juice
- 1/2 cup, plus two tablespoons Ponzu soy sauce
- 1/2 medium fennel bulb (trimmed, cored and thinly sliced crosswise)
- 1/2 medium red onion, thinly sliced
- 6 garlic cloves, thinly sliced
- 1-inch piece of fresh ginger, peeled and thinly sliced
- 2 fresh thyme sprigs
- 2 bay leaves
- 1/4 teaspoon crushed peppercorns
Instructions
- Pat fish dry with paper towels to get rid of excess moisture, then place on a large rimmed plate in the fridge until your grill is ready. If the fish is wet, it will steam not sear.
- In a small saucepan, mix together all remaining ingredients. Heat just to boiling then reduce heat to a low simmer, cover pan and simmer for 10 minutes. Remove from heat, cool and strain. You can sauté the veggies and herbs (minus the bay leaves) and serve on the side if you wish. Grilling them on top the fish is a bit of a comedy routine as you try to keep the pieces from falling between the grates on your BBQ!
- Remove fish from rimmed plate, then add enough of the prepared sauce to cover the bottom of the plate.
- Return the fish to the plate and pour just enough sauce on top to cover the fish (reserving the remaining sauce.) Cover tightly and refrigerate for 30 mins. but no longer
- Prepare: the grill with cooking spray or wipe it with canola or grapeseed oil, then preheat to high-medium. (Oils that can withstand high temperatures are best)
- Place fish directly on the grill for about 4-6 minutes and baste with reserved sauce. Do not flip the fish too soon, (see below for tips).
- Flip the fish and baste again.
- Cook fish for a total of 8 to 12 minutes or just until it begins to flake easily when tested with a fork.
- Serve remaining sauce on the side or pour over plated fish.
Notes
FISH GRILLING TIPS
Don’t try and move the fish until you can see sear marks and it has a nice crispy look to it. If you're not sure when to check the fish, try sliding a fine-edged metal spatula under the long edge of the fish and carefully peak underneath. If it doesn’t lift easily, it probably isn’t ready to turn yet. Give it another minute, and then check in 30 second intervals.
When it's time to flip it, try using either two fine-edged spatulas, one of either side of the fillet or if the fillet is on the thicker side you can use a large fork. Slide the fork under the edge on one side and a spatula under the other, then gently flip like a pro.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 641Total Fat: 42gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 35gCholesterol: 94mgSodium: 545mgCarbohydrates: 24gFiber: 2gSugar: 18gProtein: 41g
A WORD ABOUT FISH SAFETY
I believe it is important to know where the food you eat is sourced from so you can better understand what you are eating, I use Monterey Bay Aquarium’s Seafood Watch for my updates. They update their information consistently in accordance with
The following was taken directly from their site which I encourage you to check out. You may be very surprised by what you find there.
ABOUT COD
“Vikings, medieval Basques and early New Englanders all relied on cod. Most Atlantic cod is imported to the U.S. from well-managed fisheries with healthy fish populations. However, Atlantic cod from the Gulf of Maine and the Georges Bank is generally considered an “Avoid.” The exception to this is, the ‘Good Alternative’ handline fishery on Georges Bank, which is more selective and does not catch any other depleted stocks. In the Pacific, cod from U.S. fisheries is a “Best Choice” or “Good Alternative.” All Pacific cod from Japan and Russia is on the “Avoid” list because so little is known about the health of cod populations in the Japanese and the Russian Pacific. Some sources of cod are certified as sustainable to the Marine Stewardship Council standard.”
ABOUT MULBERRY LOVE
If you haven’t tried their products yet, you are in for such a treat. With a wide variety of delicious, clean product choices your taste buds will most certainly be doing the happy dance. I recommend their Organic Green Tea with Organic Mulberry Juice. Delish!
