WEDNESDAY, JANUARY 19 , 2022. THE WASHINGTON POST EZ EE E3
is ask ed reg ularly: “What’s for
dinner?”
[email protected]Krieger is a registered dietitian,
nutritionist and cookbook author who
hosts public television’s “Ellie’s Real
Good Food.” Learn more at
elliekrieger.com.smooth, creamy, gorgeously green
sauce is formed. It comes together
in minutes, but it can also be
made up to 3 days ahead.
With the sauce spooned
luxuriously over the fish and the
tender, lightly crisped broccolini
alongside, it’s an easy, satisfying
answer to the question every cookFor this recipe, I built on the
simple lemony fish and vegetable
formula with an easy but
sumptuously flavorful parsley-
shallot sauce. All the ingredients
for the sauce — heaps of fresh
parsle y, shallot, mustard, lemon,
oil, salt and pepper — are whirred
in a food processor until aRoasted Cod
With Parsley-Shallot Sauce and Broccolini4 servings
Active time: 15 mins; Total time: 30 mins
Any le ftover sauce can be refrigerated in an airtight container for up
to 3 days.
From cookbook author and registered nutritionist Ellie Krieger.Ingredients
l 11 / 2 cups lightly packed fresh
parsley leaves and tender
stems (from 1 bunch)
l1 small shallot, coarsely
chopped
l1 tablespoon Dijon mustard
l1 tablespoon fresh lemon
juice
l^3 / 8 teaspoon salt, divided
l^1 / 4 teaspoon freshly ground
black pepper, divided
l4 tablespoons extra-virgin
olive oil, divided
l1 large bunch broccolini
(about 8 ounces), trimmed
l4 (6-ounce) fillets cod,
thoroughly patted drySteps
lPosition a rack in the middle
of the oven and preheat to
425 degrees.
lIn a s mall bowl of food proces-
sor or mini-processor, com-
bine the parsley, shallot, mus-
tard, lemon juice and^1 / 8 tea-
spoon each of the salt and
pepper, and pulse until finely
chopped. Drizzle in 3 table-
spoons of the oil and continue
to process, stopping to scrape
down the sides if needed, until
the mixture is smooth and
crea my. (If your processora llows for the oil to be drizzled
with the motor running, do
that.) You should see tiny
flecks of parsley in the emulsi-
fied sauce. Transfer the sauce
to a jar.
lOn a large, rimmed baking
sheet, arrange the broccolini
in a single layer and drizzle
with the remaining 1 table-
spoon of oil. Season with(^1) / 8 teaspoon of salt, toss to coat,
then push the broccolini to
one side of the baking sheet.
Arrange the fish onto the other
side and season with the
r emaining^1 / 8 teaspoon each of
salt and pepper.
lRoast for 12 to 15 minutes, or
until the fish flakes easily with
a fork and the broccolini stems
are tender and the tops are
lightly crisped.
lDivide the fish and broccolini
among 4 plates. Top the fish
with the parsley sauce and
serve.
Nutrition | Per serving (1 fish fillet, 2
tablespoons sauce and about 3 stems
broccolini): 306 calories, 31 g protein, 5 g
carbohydrates, 15 g fat, 2 g saturated fat,
73 mg cholesterol, 432 mg sodium, 1 g
dietary fiber, 1 g sugar
Recipe tested by Olga Massov; email
questions to [email protected]
“What do you
typically make for
di nner on a b usy
weeknight?” is
probably the
question I am
asked most often.
My answer
depends on the
season, but in the
cooler months one
of my go-tos is to pop fish filets on
a sheet pan alongside a q uick-
cooking vegetable, and season
them simply with olive oil, salt
and a g enerous amount of freshly
ground black pepper. After about
15 minutes in the oven,
brightened with a squeeze of
fresh lemon juice all over, and
served with a hunk of whole grain
bread or cooked grain, you have a
lovely, tasty meal on the table
with just a li ttle effort.
The fish can be any kind, but
for it to cook in the same time as a
tender vegetable, such as
broccoli, green beans or large
asparagus, a t hicker piece of firm
fish, such as salmon, cod or
halibut, is optimal. You could also
go with a vegetable that takes a
bit longer, such as carrots, potato,
squash or cauliflower, instead or
in addition, you’d just need to give
those a head start in the oven.
And, of course, you could expand
the seasonings as you wish,
adding a sprinkle of thyme,
paprika or gochugaru, for
example.
Ellie
Krieger
NOURISH
Cod with parsley sauce is sure to hook your family
TOM MCCORKLE FOR THE WASHINGTON POST; FOOD STYLING BY GINA NISTICO FOR THE WASHINGTON POST
Coconut Black Bean Soup
With Mango-Avocado Salsa
2 to 3 servings (Makes about 5 cups soup)
This vegan black bean soup is flavorful as-is thanks to coconut milk,
which adds richness. But it gets even be tter when dressed with a
mango-avocado salsa. (You could also top it with a drizzle of hot sauce
and tortilla chips instead.) This black bean base works well for
enfrijoladas, too: Puree the beans with a splash of water or orange juice.
Toast tortillas and dip them into the bean puree before folding them
onto plates and serving with your choice of salsa, hot sauce, cheese or
crema.
Active time: 15 mins; Total time: 30 mins
Leftover soup can be refrigerated in a covered container for up to 4
days.
From staff writer G. Daniela Galarza.
Ingredients
For the salsa
l1 small red onion (about 5
ounces)
l1 ripe mango (about 8 ounces),
peeled, pitted and diced
l1 ripe avocado, peeled, pitted
and diced
l3 sprigs fresh cilantro,
chopped
l1 tablespoon fresh lime juice,
plus more as needed
lFine salt
For the soup
l1 tablespoon coconut or
vegetable oil
l2 cloves garlic, minced or
finely gr ated
l2 tablespoons tomato paste
l1 teaspoon ground cumin
l^1 / 2 teaspoon ground chiles or
smoked or hot paprika
lTwo (15-ounce) cans black
beans, preferably no salt
added, drained and rinsed (or
3 cups cooked black beans)
lOne (13.5-ounce) can coconut
milk, preferably light
l^3 / 4 cup water or vegetable
broth
l^1 / 2 teaspoon fine salt, plus more
as needed
Steps
lHalve the onion. Grate one half
on the large holes of a grater
and set aside. Dice the other
half.
lMake the mango-avocado s alsa:
In a s mall bowl, combine the
diced red onion, mango, avoca-
do, cilantro and lime juice. Stir,
and taste. Add more lime juice
and/or a pinch of salt, if desired.
lIn a m edium saucepan over
high heat, heat the oil until it
shimmers. Add the gr ated
o nion and cook, stirring with a
wooden spoon, until it begins to
look transparent and just starts
to brown, about 2 minutes. Add
the garlic, tomato paste, cumin
and ground chiles or paprika,
and cook, stirring occasionally,
until fragrant, about 1 minute.
Stir in the black beans, coconut
milk and water or broth. Bring
to a boil and cook for 5 minutes.
Add the salt, then taste, adding
more, if needed.
lCook for another 5 minutes,
stirring occasionally, then,
u sing an immersion blender,
partially puree the beans until
the soup looks half creamy and
half chunky, with some coco-
nutty broth holding it all
t ogether. (To puree in a stand-
ing blender, using a ladle, trans-
fer about half of the soup to a
blender jar. Remove the vent in
the blender’s lid to allow steam
to escape and loosely cover it
with a towel to prevent splatter.
Blend on low until smooth,
then stir the pureed soup back
into the pot.)
lLadle the soup into bowls, top
with the mango salsa and serve,
with extra salsa on the side.
Nutrition | Per serving (based on 3): 536
calories, 19 g protein, 74 g carbohydrates,
20 g fat, 12 g saturated fat, 0 mg
cholesterol, 411 mg sodium, 16 g dietary
fiber, 19 g sugar
Recipe tested by Alexis Sargent; email
questions to [email protected]
Cooks across
the Caribbean
and Latin
America have for
centuries turned
stewed black
beans into a
delicious art.
Hundreds of
dishes are based
on the nutritious
staple, which is
indigenous to the Americas.
“In the New World, the
remains of beans were found in
a Peruvian Andean cave dated
to 6000 B.C. Mentions of black
beans show up in the writings
of ancient Mayans,” wrote my
editor Joe Yonan, in “Cool
Beans: The Ultimate Guide to
Cooking with the World's Most
Versatile Plant-Based Protein.”
Traditional Brazilian
feijoada marries the velvety
bean with smoky pork and a
crunchy topping of toasted
cassa va flour. Colombian and
Venezuelan cooks season black
beans with on ions, garlic,
sweet peppers and bay leaves.
Peruvians add vinegar for
frijoles escabechados.
Mexican cooks infuse frijoles
negros de olla with chiles for a
touch of heat. Throughout
Central America, cooks top
stewed black beans with
chopped raw onion, cilantro or
simple salsas. Cuban black
beans often start with a s ofrito
and are especially pungent
with garlic and cilantro.
Haitian cooks add fresh
coconut and puree the stewed
beans into the sauce known as
sos pwa nwa.
This recipe, for coconut and
black bean soup with a mango
and avocado salsa, is an
homage to this legacy.
It starts with sauteed onions
and garlic, plus tomato paste
and cumin — a sort of cheater
sofrito. Cooked (if you've been
with us all week, you should
still have some handy) or
canned black beans go in next,
along with canned coconut
milk. The in ky broth turns a
stylish gray, and is tinted pale
scarl et with a bit of ground
chiles.
Puree half (or more) of this
mixture, then be sure to heat it
through and season it well. You
may wish to add more salt or
spice, a squeeze of lime or
splash of vinegar.
Then, referencing Mexican
and Central American
traditions and Caribbean
fruits, I suggest a salsa
topping, a slightly sweet and
acidic salad of mango, avocado,
red onion, cilantro and lime
juice. It’s lush and bright and
offsets the densi ty of this
satisfying soup.
[email protected]
This is from our Eat Voraciously
newsletter, which delivers a quick
dinner recipe four days a week,
Monday through Thursday. Sign up
at http://wapo.st/evnewsletter.
G. Daniela
Galarza
EAT
VORACIOUSLY
A humble
bean has
a lot to
teach us
REY LOPEZ FOR THE WASHINGTON POST; FOOD STYLING BY LISA CHERKASKY FOR THE WASHINGTON POST