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Chef Toby: Blackened Cod for Lent

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Families may look for new tastes during the Lenten season.  Chef Toby Christianson, founder and chef at Davenport's Woodfire Grill, brings together this recipe that is perfect any time.

Click here to see how you can win a Genesis Heart Healthy cookbook.

And he replaces Mayonnaise to make it more heart healthy.

Chef Toby was in the Genesis Healthy Heart Kitchen with Genesis Heart Institute's Ken Croken during "Good Morning Quad Cities" to make this delicious dish.

Blackened Cod w/Cajun Remoulade, Corn Relish and Dirty Rice

Ingredients:

  • Four 6 ounce Cod filets
  • 2 ounces Extra Virgin Olive Oil
  • 4 ounces Blackening seasoning

Directions:

  •  Heat sauté pan or iron skillet to smoking point, sear blackened seasoning dusted cod filets on each side (approximately 2 minutes)
  • Transfer pan to pre-heated oven (375 degrees) for approximately 15-20 minutes, or until cod begins to flake

Remoulade sauce

Ingredients:

  • 3/4 cup Greek yogurt
  • 2 Tbsp ketchup
  • 1 Tbsp stone ground mustard
  • 1 
tablespoon lemon juice
  • 1 
tablespoon Worcestershire sauce
  • 1/4
 cup scallion fine chopped
  • 1⁄4
 cup fresh parsley fine chopped
  • 2 
cloves garlic (minced)
  • 1 
tsp. paprika
  • 2 
tsps hot sauce
  • Salt & Pepper to taste

Corn Relish

Ingredients:

  •  6 oz fresh corn (cut from cob)
  • 1cup water
  • 4 oz. diced red pepper
  • 2 oz. diced onion
  • ¼ cup sugar
  • 1 tsp dry mustard
  • 1 tsp black pepper
  • 2 Tbsp corn starch
  • 2 Tbsp water

Directions:

  •  Combine corn and water in sauce pot, bring to boil and reduce heat
  • Add red pepper, onion sugar, mustard, black pepper, and vinegar
  • Bring to boil
  • Mix corn starch and water, then add to boiling corn mixture until thickened

 Dirty Rice

Ingredients:

  • 8 oz. Rice pilaf mix
  • 2 Tbsp Cajun seasoning
  • 6 oz. black beans

 Directions:

  • Prepare rice according to packaged instructions
  • Add Cajun seasoning and black beans
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