Sauteed Cod With Corn, Crab and Pineapple Salad

1 day ago 4

Democracy Dies successful Darkness

4.0 (1)

When a tender white-fleshed food specified arsenic flounder oregon sole is served stuffed with crab, it tin travel crossed arsenic fussy and old-fashioned. Often, it arrives overcooked.

Here it is, reimagined: Start with a meatier fish, specified arsenic cod, halibut oregon grouper. Rub it with elemental seasonings; saute, past decorativeness it successful a blistery oven if the fillets are thick. A crockery of crab, corn, scallions and pineapple spooned connected apical lends color, caller flavors and tons of brightness.

Use the champion crab you tin find. You don't request much, but the amended the crab, the amended the crockery volition be. Also, it volition beryllium overmuch easier to navigator the food if you bargain pieces that are each the aforesaid thickness.

From columnist Stephanie Witt Sedgwick.

Ingredients

For the salad

5 ounces peeled, cored pineapple
2 tablespoons finely chopped parsley
1 tablespoonful achromatic vino vinegar
2 tablespoons mild olive oil
1 spoon sugar, oregon much to taste
Salt
Freshly crushed achromatic pepper
1 1/2 cups cooked corn, cooled
1/3 cupful finely diced scallions, achromatic and light-green parts (5 to 6 scallions)
4 ounces jumbo-lump oregon lump crabmeat, picked implicit to region ammunition fragments and cartilage

For the cod

Pinch crushed cayenne pepper
1/4 spoon salt
1/4 spoon freshly crushed achromatic pepper
1/4 spoon saccharine paprika
Four 4-ounce skinless cod, halibut oregon grouper fillets, preferably 3/4 inch thick

1 tablespoonful mild olive oil

Nutritional Facts

Per serving

Calories
280
Fat
11 g
Saturated Fat
2 g
Carbohydrates
19 g
Sodium
370 mg
Cholesterol
70 mg
Protein
27 g
Fiber
2 g
Sugar
6 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From columnist Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

Published February 26, 2013

Updated March 14, 2026