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# 85 NOVEMBER 21 , 2016
white meat, suitable for many delicious
recipes. Another typical Italian recipe
that I am going to post in the future is
cod fish Vicentina style served with white
polenta, a comfort food on a cold winter's day.
Cod is low in fat, most of which is polyunsaturated fatty acids - omega 3, which reduces bad cholesterol and increases the
good one; cod is also rich in protein and
B vitamins. Most importantly is its high
mineral content – consisting of phosphorus, iodine, iron and calcium.
Eating fish is very important because it
lowers the risk of heart diseases and heart attack. In particular, cod is a good ally
of your health because it's a good source of omega 3 anticoagulants, as well as
an excellent source of vitamin B12 and
vitamin B6, both necessary to maintain
low homocysteine levels, a dangerous
molecule that acts on the walls of blood
vessels. Recently homocysteine was also
associated another condition: osteoporosis. Try to eat fish at least once or twice
a week.
If you like eating healthy food, also check
out my book Love is Eating http://www.
passionandcooking.com/book/ . It's full
of recipes like this one and you can order it it online directly from my blog. It's
a great gift for anyone who loves the Italian culinary culture, and of course, I will
very happy to sign your copy!
MERLUZZO ALLA ROMANA
(ROMAN STYLE CODFISH)
Preparation time : 25 minutes
# 85 November 21 2016
Cooking time: 20 minutes
Servings: 3-4
INGREDIENTS
600 g codfish fillets
1 medium onion, finely sliced
3 tablespoons olive olive (Extra Virgin) +
some for frying
500 ml (about 2 cups) tomato sauce
3 tablespoons raisins
3 tablespoons toasted pine nuts
Sea salt and freshly ground pepper
All-purpose flour
DIRECTIONS
1. Wash and, using kitchen paper, pat
the fish fillets dry
2. In a large non-stick pan heat the olive
oil and saute the onion on medium-low.
Add the tomato sauce and cook on medium-low for about 10 minutes. If the tomato sauce dries out, add some water
3. Add the raisins and the pine nuts.
Cook for an additional 5 minutes. Adjust
salt and pepper according to your taste.
Set aside
4. Flour the fillets with some flour
5. In non-stick pan heat some olive oil
and fry the fillets on both sides, just for
a few minutes. They should not absorb
too much oil
6. Add the cod fillets to the sauce and
heat for 2-3 minutes just to make it warm
and blend the flavors together. Serve
warm.
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