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Healthy Zucchini Wrapped Cod with Fragrant Garlic Cilantro Brown Rice: Your Perfect Summer Meal
Discover a truly delightful and nutritious dinner that perfectly embodies the essence of summer: light, flaky cod, elegantly wrapped in vibrant golden zucchini slices. This exquisite dish is served atop a bed of aromatic and flavorful garlic and cilantro brown rice, creating a meal that is as visually appealing as it is delicious. Our Zucchini Wrapped Cod recipe is remarkably easy to prepare, making it ideal for a busy weeknight, yet sophisticated enough to impress at any special occasion. It’s a testament to how simple, fresh ingredients can come together to create something truly extraordinary, nourishing both body and soul.
For those of us leading active lifestyles, particularly athletes, proper nutrition isn’t just a choice—it’s a necessity. With my next triathlon, the Hutchinson Island Half Iron, just eight weeks away, my focus on wholesome, energy-boosting meals has intensified. This upcoming race marks my third half-iron distance triathlon, and for the first time, I’m genuinely excited rather than overwhelmed. That shift in perspective, from apprehension to anticipation, feels incredibly empowering and is a direct result of embracing a balanced approach to life and training.
As summer gently fades and the back-to-school season approaches here in my tropical home, it’s a good time to reflect. Last year’s fall, winter, and spring were a whirlwind of stress and commitments. By May, I found myself completely overwhelmed and losing touch with the person I wanted to be. It was an unhealthy state of mind that I was determined to change. This summer, however, became my sanctuary, a period dedicated to reclaiming peace and balance.
Summer truly saved me.
Once the school year concluded and the numerous extracurricular activities settled down, I intentionally cultivated a “summer of zen.” Spending time walking on the beach, practicing yoga, and simply dedicating myself to relaxation worked wonders for my mental and physical well-being. It was an unprecedented effort to de-stress, but alongside this tranquility, I also diligently maintained my triathlon training. The combination of focused relaxation and consistent physical activity has been profoundly beneficial, leaving me feeling energized and ready for new challenges.
Moreover, my training routine consistently draws me outdoors, often before the sun has even risen, to experience moments of serene beauty like this:
These early morning adventures, though sometimes challenging, provide a daily dose of inspiration and a deep connection to nature. This holistic approach to health and happiness naturally extends to my diet. It is from this “happy place” that this nourishing and delicious Zucchini Wrapped Cod meal emerges, a dish that fuels my body and reflects my renewed sense of well-being.
You might wonder, “Why wrap fish with zucchini?” The initial thought was simply that it sounded intriguing and visually appealing. However, the result was far beyond expectations: utterly delicious. The delicate, light flavor and flaky texture of cod, which is my absolute favorite white fish, marry perfectly with the subtle creaminess of a hint of light mayonnaise and the fresh crispness of the zucchini. This combination creates an unexpectedly harmonious and incredibly flavorful experience. Resting this elegant ensemble atop fragrant, garlicky brown rice elevates the entire meal to something truly divine. It’s a complete meal that feels gourmet yet is incredibly simple to execute, proving that healthy eating can be both satisfying and exciting.
The star of the wrapping is often the beautiful golden yellow zucchini, a delightful find at local farmer’s markets. Their slightly sweeter flavor and vibrant color add an extra touch to any dish, as I’ve showcased in recipes like my Farmer’s Tart. However, don’t fret if golden zucchini isn’t available; traditional green zucchini works just as wonderfully and provides the same light, fresh complement to the cod. While I’ve seen stove-top methods for zucchini-wrapped fish, they often lead to a common problem: the zucchini slips off when you try to flip the fish, ruining the presentation and the cooking process. To overcome this, my recipe employs a clever tactic. By first browning one side of the thinly sliced zucchini, we achieve not only a beautiful golden color but also a crucial softening. This pre-cooking step makes the zucchini pliable enough to wrap securely around the fish, ensuring it stays in place throughout the baking process and results in perfectly cooked, delicious fish every time. This simple trick transforms a potentially finicky dish into a foolproof success.
For an active individual like myself, replenishing glycogen stores after intense exercise is paramount. That’s why serving this beautiful fish over brown rice is a natural choice. Brown rice provides complex carbohydrates, offering sustained energy and essential fiber. But I didn’t want just *any* brown rice; I wanted it to be exceptional. Enter garlic – because, well, everything is better with garlic! Its pungent, savory notes infuse the rice with incredible depth of flavor. And then there’s cilantro, a herb I adore for its bright, fresh, and slightly citrusy punch. I understand, however, that cilantro can be polarizing. For those with the genetic predisposition that makes cilantro taste like soap, a simple substitution of fresh parsley will yield equally delicious results, providing a clean, herbaceous counterpoint to the garlic without any unpleasant flavors. This ensures everyone can enjoy the vibrant flavors of this healthy and satisfying side dish.
When preparing this recipe, the key to success with the zucchini wrap lies in achieving wafer-thin slices, as humorously suggested by Monty Python. While a mandolin is an invaluable tool for this, even with one, perfect thinness can be elusive for many home cooks. And that’s precisely where the brilliance of this recipe shines. By gently cooking the zucchini slices for just a “skosh” (a small amount) before wrapping, they become wonderfully pliable and soft. This crucial step not only makes the wrapping process incredibly easy, even for those without culinary expertise or the thinnest slices, but also contributes to the overall texture and flavor. The zucchini softens just enough to mold beautifully around the delicate cod, eliminating the common issue of slipping and making this elegant dish accessible and achievable for cooks of all skill levels. This simple technique ensures a restaurant-quality presentation and a perfectly cooked meal every time.
So, here it is, a meal that is healthy, quick, easy, and stupendously tasty. This Golden Zucchini Wrapped Cod with Garlic Cilantro Rice is more than just a dinner; it symbolizes a lifestyle. It represents my journey towards a harmonious balance of ocean tranquility, abundant sunshine, robust health and well-being, and the dedication of training like a beast. It’s a dish that fuels my adventures and nourishes my spirit, and I hope it brings the same sense of satisfaction and vitality to your table.
Golden Zucchini Wrapped Cod over Garlic Cilantro Rice
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Ingredients
- 1-1/5 to 1-3/4 lb cod cut into 4 filet portions
- kosher salt
- fresh cracked pepper
- mayonnaise
- 1 large golden zucchini or substitute traditional zucchini, sliced as thin as you can lengthwise (using a mandolin helps)
- Old Bay seafood seasoning
- 2 tsp extra virgin olive oil
- For the Garlic Cilantro Rice
- 2 cups brown rice
- 2 tsp extra virgin olive oil
- 1 yellow onion diced
- 2 large cloves garlic finely chopped
- ½ c chopped cilantro
- 1 tsp kosher salt plus more to season to taste
- ¼ to ½ tsp fresh cracked pepper to taste
Instructions
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Cook the brown rice according to package directions. …or, for a fool-proof method, see my directions for Perfect Brown Rice.
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While the rice is cooking, heat 2 teaspoons olive oil in a medium nonstick skillet on high heat. Add the onions and reduce heat to medium-high. Saute the onions gently until they are lightly browned. Add the garlic and continue to cook, until the onions are well browned. Watch the heat, reducing if necessary, so the garlic does not burn. Add to the rice once the rice is finished.
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Heat the oven to 400°F. Season the fish with salt and pepper. Schmere the fish lightly with the mayonnaise.
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Heat a large skillet on high heat with the remaining 2 teaspoons olive oil. Working in batches, add the zucchini slices to brown one side only and soften. Remove zucchini and let sit until cool enough to handle.
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Wrap each piece of cod in zucchini, browned sides out from the fish. Dust the tops with Old Bay seasoning. Bake at 400°F for 20 minutes, depending on the thickness of fish, until the cod flakes easily with a fork. Serve immediately over the Garlic Cilantro Rice.