Oven Poached Cod Fish with Avocado Cauliflower Rice, Quail Eggs and Veggies

Ever since I moved into my apartment, I've had to relearn how to cook due to my stove. It's an adorable, butter yellow, original to the building, 1950's electric oven. It's charming and classic, but doesn't function so well. One burner doesn't work, and there is no way to replace it. The burner heat is either crazy hot, or not at all. The landlord offered to replace it, but I couldn't bring myself to let them. I have a soft spot for vintage, and I'd be damned if they took it out while I was still there. This makes cooking any sort of meat or fish on the stove a royal pain. I started utilizing the oven more and more for my meals, on top of the cupcakes, to the point a coil broke! They at least we able to fix that one. I found fish, especially a thicker cut, was the most difficult to cook evenly on the stove. So the oven came to the rescue. I became educated on new cooking methods and found a new favorite: oven poaching. This technique is where you take a cut of fish, and any other additions, and wrap it up in a piece of parchment paper, pop it in the oven and let it cook. Oven poaching requires no oil (like pan cooking or roasting do), and makes for a perfect, evenly cooked piece of fish. Until I get into a house and have a gas stove again, this will continue to be my go to!


What you need...

  • 3 oz Cod Fish
  • 50g Avocado (about 1/2 of an avocado)
  • 85g Cauliflower Rice (about 3/4 cup), prepared per the frozen bag instructions
  • 30g Baby Bok Choy (about 1 cup loosely packed), roughly chopped
  • 60g Rainbow Chard (about 5 big leaves), roughly chopped
  • 1 Tablespoon Garlic (or Ramps or Garlic Scapes), minced
  • 30g Mushrooms, slices (about 1/2 cup)
  • 2 Quail Eggs
  • 2 round slices of Lemon
  • Parchment paper
  • Your favorite seafood seasoning
  • Salt & Pepper to taste
  • Oil for the pan
  1. Preheat the oven to 375 degrees Fahrenheit. Get a piece of parchment paper that will be large enough to wrap around the fish. Place the piece of fish in the middle, sprinkle on your favorite seafood spices, and top with the two lemon slices. Bring two opposing sides of the parchment paper together, crease and fold down a couple of times. Tuck the other two end under the cod fish parcel, place in a baking dish (or sheet) and cook for approximately 15 minutes. Cook until fully done and flaking. 
  2. While the cod fish is cooking, combine the cooked cauliflower rice, avocado, salt and pepper to taste, and 1/2 tablespoon of the garlic (or ramps/scapes).
  3. Once the cod fish is finished cooking, let it sit for for a few minutes while you prepare the veggies. On medium heat, sauteƩ the baby bok choy, rainbow chard, mushrooms and the remaining 1/2 tablespoon of garlic with a little bit of oil. Remove from pan.
  4. With the heat still remaining on the pan, quickly cook the two Quail eggs to your desired done-ness. (These are small, and cook very quickly, so I recommend using a lid of the pan to get the tops cooked if you like them runny. Don't flip them like a normal egg.)
  5. Put the eggs on top of the cauliflower rice, plate the rest of your meal, and enjoy!

**This recipes serves one, so double, triple, etc as needed!

Macros: 11g of Fat, 16.5g of Carbs, 23.5g of Protein, about 259 Calories (these are approximate, and may vary depending on preparation type, and other factors. Take these macros with a grain of salt)


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