True Cod with Citrus-Avocado Salad

The amazing, unusually warm weather San Francisco has been experiencing the past few weeks has primed my palate for a summer dish. I crave something sweet, tangy and not too heavy when it’s sunny outside. This dish combines everything I love about summer: bright colors and something to keep me bikini ready : ) It’s getting scarily close to the I need to tan and tone season, but my True Cod with citrus-avocado salad will give you energy for hours, make your waistline thank you and satisfy those taste buds!

The protein and healthy fats in this dish will keep you full and the avocado in the dish not only offers up some good-for-you fats, but also vitamin C that rivals the citrus in this salad.  A California girl, born and raised, avocados are a staple in my diet, but I really fell in love with this fruit shortly after I met my boyfriend. His parents have an acre of avocado trees and after tasting the freshly picked avocados they grow in their backyard I appreciated avocados on whole new level. I just wish we weren’t 300 miles away from their tantalizing garden! You will read countless tales and recipes that highlight my obsession with avocados, but I’ll save those for later… on to the cooking!

Citrus-Avocado Salad

2 large grapefruits

1 blood orange

1 orange

1 meyer lemon

1/3 cup chives, diced

3 large avocados (or as many as you like), cut into bite-size pieces

1 tbsp champagne vinegar

1 tbsp walnut oil

¼ tsp crushed red pepper flakes

Sea salt and black pepper to taste

Use a paring knife to peel the citrus, making sure to remove as much pith (the white soft layer under the peel) as possible. I work over a large bowl to capture any juice from the fruit as I peel them. Gently slice in between the veins of each fruit to loosen the segments of the orange/grapefruit/lemon and place the segments in the large bowl (again working over the bowl to capture the juices). Cut any large segments in half to make them bite-size. Add the avocado, chives and red pepper flakes. Gently toss in the champagne vinegar and walnut oil and season with salt and pepper to taste. Voila! Another element of this dish I really enjoy is how simple, quick and versatile it is.  This recipe also makes a great salsa; add a finely chopped jalapeno, some lime zest and chop the ingredients a bit smaller and you have a citrus salsa perfect for entertaining.

While you let the flavors of the salad meld you can prepare the fish.

Pan Seared True Cod

1 to 2 filets True Cod (about 1.5 pounds to serve 4 people), about two fingers thick

4 tablespoons extra virgin olive oil, divided

2 cloves garlic, crushed

¾ tsp celery seed

Kosher salt and pepper

Aside from being a good source of relatively lean protein, True Cod can contain just as many omega-3 fatty acids as salmon and vitamin B12.  For those of us concerned with sustainability ratings, the Monterrey Bay Aquarium Seafood Watch, rates True Cod from the US caught by jig or bottom long-line as “Best Choice” when it comes to purchasing your fish.  

In keeping with our simplicity theme for this post, this recipe takes less than 15 minutes from start to finish! Coat the filets with the 2 tablespoons of olive oil, celery seed, salt and pepper. Let the fish rest while you heat the remaining two tablespoons of olive oil and smashed garlic cloves in a large heavy skillet over medium-high heat. The fragrance of the garlic warming in the kitchen is heavenly and everyone within smelling distance of your kitchen will want a bite of whatever you’re making! Once the oil is hot remove the garlic cloves (I use a small pair of tongs to do this) and place the cod filets in the pan. Be careful as the oil will splatter. Turn down the heat just slightly and after 3 minutes flip the filet. Let cook another 3-4 minutes and then remove from the heat. Make sure to keep an eye on the fish as its cooking. It can easily cook faster (or slower) depending on the thickness of the filets. 

Plate a couple heaping spoonfuls of the citrus-avocado salad and layer the filet on top. Enjoy and savor sinlessly!