Steamed Cod or Sea Bass Salad — Recipes for Health
Andrew Scrivani for The New York Times
This refreshing combination has Middle Eastern overtones, though in the Middle East the fish would probably be fried or poached. Serve it as a first course or as a light main dish. Pacific sea bass or Pacific cod are the most environmentally friendly types of fish to use here.
2 pounds Pacific cod or Pacific sea bass fillets
1 bunch cilantro, cleaned and chopped
1/4 cup chopped fresh mint
2 tablespoons chopped chives
1 to 2 garlic cloves, to taste
Salt and freshly ground pepper
1/2 teaspoon cumin seeds, lightly toasted and ground
1/4 cup freshly squeezed lemon juice
1/4 cup extra virgin olive oil
1 large red pepper, cut in 1/4-inch dice
1/4 cup pitted imported black olive
1. Steam the fish above 1 inch boiling water for 5 to 7 minutes, until the fish pulls apart into large flakes easily when you poke it with a fork. Remove from the heat and transfer to a colander set in the sink. Allow to cool, then remove any bones and transfer to a large bowl. Toss with half the chopped herbs.
2. Place the garlic in a mortar and pestle with a generous pinch of salt and mash to a paste. Add the cumin, work in the olive oil with the pestle and season to taste with salt and pepper.
3. Toss the fish with the dressing, the red pepper and the olives. Taste and adjust seasoning. Add the remaining cilantro and mint shortly before serving and toss together.
Yield: 6 servings.
Advance preparation: The salad will hold for a few hours in the refrigerator.
Nutritional information per serving: 235 calories; 2 grams saturated fat; 2 grams polyunsaturated fat; 8 grams monounsaturated fat; 56 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber; 208 milligrams sodium (does not include salt to taste); 28 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”