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  • The Low Fat Chick 11:52 am on June 24, 2012 Permalink | Reply
    Tags: fish, , ,   

    Cod Pie 

    I have been blogging regularly for almost 3 years with over 130 posts and this month was the hardest to maintain my love for blogging.  My job has been so stressful, that I took time off by visiting friends on an east coast road trip from Atlanta, Georgia.  I visited Virginia, Maryland, DC, New Jersey and New York.  The highlight of this road trip was ending up in the NYC area and listening to Anthony Bourdain speak. I purchased the ticket way back in February and I cannot believe the time had finally come.  My best friend and I had a fabulous night listening to him in Brooklyn and then heading over to Little Italy for dinner. I normally take pictures of all my foodie adventures, as I would have loved to have posted a fun road trip bit, but I was so happy to be free from work, that I rarely used my SLR camera.  I guess we sometimes need to forget all about technology and just enjoy the moment. Anyway, I go to Puerto Rico in a week and a half, so I will get back into my love for sharing my foodie adventures.  For now, I am just happy to be back on the blogging tip and I would like to share this tasty, cod pie with you.


    4 Tbsp butter, unsalted (divided)
    1 lb cod fillets, fresh
    1 lemon rind, finely grated
    1 lb russet potatoes, peeled and
    salt, to taste
    black pepper, to taste
    1 egg, beaten
    1 Tbsp flour
    2/3 cup 2% milk
    3 Tbsp chopped parsley
    1/2 tsp parsley flakes (optional)
    1/2 tsp paprika (optional)
    Tabasco hot sauce (optional)


    Preheat oven to 425°F. Grease a 9 inch pie plate or another oven proof dish with 1 tablespoon butter.

    Cut the cod into bite size pieces. Season the fish with salt and pepper, and sprinkle over the lemon rind. Place cod in the base of the prepared dish. Place the dish in the refrigerator, while you prepare the topping.

    Cook the potatoes in boiling salted water for 15 minutes, or until tender.

    While the potatoes are boiling, make the sauce. Melt 1 tablespoon butter in a saucepan, add the flour and cook, stirring, for a few minutes. Remove from the heat and gradually whisk in the milk. Return to the heat and bring to a boil, then reduce the heat and simmer, whisking constantly, until the sauce has thickened and achieved a smooth consistency. Add parsley and season with salt and pepper to taste. Remove the dish from the refrigerator and pour the mixture over the fish. Spread the mixture out in an even layer.

    Drain the potatoes well and mash with the remaining 2 tablespoons butter. Spoon the potatoes over the fish mixture in an even layer. Brush the beaten egg over the potatoes. Top with parsley flakes and paprika, if desired. Bake for 45 minutes until the top is golden brown. Cut into 8 slices and serve hot. Top each slice with a few dashes of Tabasco sauce, if desired.

    Nutrition Facts

    Servings: 4 (2 pieces per serving)
    Serving size: 1/4 of recipe (10.9 ounces).
    Calories 333.90

    % Daily Value
    Calories From Fat  128.11  38%
    Total Fat 14.52g  22%
    Saturated Fat  8.41g  42%

    • Karista 1:38 pm on June 24, 2012 Permalink | Reply

      This looks fantastic! I love fish pies and will definitely be making this. Yummy! And so glad you are back to blogging. I absolutely understand the stresses of work and then trying to find a good clear mental moment to blog. I too seem to struggle with this managing maybe one post every 10 days to two weeks! Take good care of yourself! Enjoy Costa Rica and I hope you come back refreshed and rested. Delicious Wishes!

      • The Low Fat Chick 12:10 pm on July 3, 2012 Permalink | Reply

        Thanks Karista! You are so sweet. I will be sure to post pictures of the vacation. I hope to come back refreshed and be able to blog more again. 🙂 I think you do an excellent job with posting on your blog. You put forth such a lovely effort with your great pictures. Keep up the good blogging!

    • Responsibility199 9:24 am on July 2, 2012 Permalink | Reply

      I do like fish and an alternative way to cook it certainly caught my eye. I am addicted to halibut, by far my fave fish with walleye firmly in 2nd place. Any reason I couldnt sub out cod for one of these in this recipe?

      • The Low Fat Chick 12:08 pm on July 3, 2012 Permalink | Reply

        Sure! You could use any mild fish. You can also put a combination of cod (or halibut) with salmon, which makes it even meatier.

  • The Low Fat Chick 3:24 am on December 15, 2011 Permalink | Reply
    Tags: , fish,   

    Chipotle Fish Tacos 

    I have always been a lover of Mexican food, as I was born in Los Angeles, California before departing to the east coast and becoming a southern transplant in Atlanta, Georgia.  Los Angeles is a mecca of Mexican restaurants and food stands.  Recently, my mom brought up a vivid childhood memory of how we would stand in line for freshly made churros.  That really took me back as I can remember the crusty sugary outside contrasted with the soft doughy inside. As my mind floats off into the clouds I have to regroup and remember where I was going with this post. Focus, focus.  Mexican food is one of my favorite cuisines, but I cannot eat beef and pork tacos regularly, as I watch my fat intake.  Fish is a great alternative for a taco, but there are many different types of fish. Some fish are lighter and will fall apart when creating a taco, but some are meatier and can withstand the task.  After trying a few fish taco recipes, I settled on mahi-mahi fillets for my fish taco, and developed these Chipotle Fish Tacos. The Chipotle avocado sauce adds a vibrant kick while imparting amazing flavor.


    1 lb mahi-mahi filets
    1/4 cup dry white wine
    2 Tbsp lime juice, freshly squeezed (about 2-3 limes)
    2 Thai chili, red
    1 Tbsp minced garlic
    1/2 tsp salt
    1 tsp black pepper
    1 Tbsp vegetable oil
    16 small corn tortillas, warmed
    1 cup Chipotle salsa (hot or medium)
    1 avocado
    Iceberg lettuce, shredded, for garnish


    Rinse fish and pat dry. Combine in a plastic bowl white wine, lime juice, chili, and garlic. Add fish and set aside in the refrigerator to marinate for 15 minutes.

    Remove fish from marinade, lightly pat dry, and season with salt and black pepper.

    Heat oil in a large frying pan over medium-high heat. When oil shimmers, place fish in skillet. Cook until opaque and firm to touch, about 3-4 minutes per side.

    Place fish on a plate and flake fish using two forks. Separate the flesh from the skin and discard the skin.

    Mix the salsa with the avocado to create a sauce.

    To make a taco, stack 2 tortillas on top of each other and fill with fish, 2 tablespoons sauce, and lettuce. Repeat to make 8 tacos total.

    Nutrition Facts
    Servings: 4
    Yield: 2 tacos per person
    Serving size: 1/4 of a recipe (13.8 ounces).
    Calories 459.19

    % Daily Value
    Calories From Fat (27%) 124.44
    Total Fat 14.6g 22%
    Saturated Fat 1.95g 10%

    The Thai chili in the marinade will not make the fish spicy, as it just further imparts flavor into the fish.  For the spicy kick, the Chipotle sauce will provide this. It is not recommended that a regular salsa be used. If you cannot find Chipotle salsa, buy regular salsa and canned Chipotle peppers. Blend the salsa together with 1-2 Chipotle peppers, to taste. Add in the avocado to finish the sauce.


    My recipe is based off Aida Mollenkamp’s recipe. I added chilies to the marinade and developed a Chipotle avocado sauce, as the original recipe lacked the spicy kick and flavor I like in my Mexican food.

    Original Author: Aida Mollenkamp
    Original Source: Ask Aida, Taqueria Mexican episode

  • The Low Fat Chick 7:10 pm on September 10, 2011 Permalink | Reply
    Tags: fish, , tilapia   

    Teriyaki Tilapia 

    Due to catered lunches at work twice a week when I attend project meetings, I feel the need to ensure I eat light in the evenings. Many of the lunches are top quality but heavy and so I need to balance out such rich meals with light dinners (and breakfasts). So, lately I have been on a fish kick for dinner because not only is fish light, but also good for the heart. While at the grocery store buying cod for Baked Cod Casserole, I decided to grab a pound of tilapia. I did not know what I was going to do with the tilapia, but I knew since it is a mild white fish, many flavors would compliment it. Days later I had a craving for something with a teriyaki flavor, and decided to cook the tilapia with this flavor. The results? A light, fresh and flavorful dish. Why buy bottled teriyaki sauce when you can make your own fresh marinade? Nothing is better than fresh garlic enriching the marinade. I really enjoyed this meal as I served the fish with a side of broccoli.


    1/4 cup reduced sodium soy sauce
    2 Tbsp brown sugar
    3 large garlic cloves, minced ( about a 1 tablespoon)
    juice of 1 lime ( about 1-2 tablespoons)
    1 tsp fresh ginger, minced
    1/4 tsp crushed red pepper flakes
    1 lb tilapia fillets


    Combine the soy sauce, brown sugar, garlic, lime juice, ginger and red pepper flakes in a wide, shallow baking pan that will hold all of the fish in a single layer. Stir briefly to dissolve the sugar.

    Add the tilapia, then turn it over so that it’s coated all over with the marinade. Set aside for 10 minutes, then flip and marinate for 10-20 more minutes.

    Heat the broiler to high and move the oven rack to position closest to heat. Slide the pan into the oven and broil the fish for 5 minutes. If the juices in the pan begin to burn, add a little water to the dry spot to prevent burning.

    Turn the fish over and broil for 5 more minutes. The fish should be opaque and flaky.

    Spoon the sauce over the fish when serving.

    Servings: 4
    Serving size: 1/4 of a recipe (5.3 ounces).
    Calories 149.89

    % Daily Value
    Calories From Fat (12%) 17.71
    Total Fat 1.96g 3%
    Saturated Fat 0.67g 3%

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