Shopping for fish can be intimidating. Maybe it’s the fact that half of them are staring at you from behind the counter, as if to say, “Jeez, how did I end up here? “ So, if you’re going to do them—and yourself——justice, here’s how to rustle up a fine, fresh fillet. You need to use your eyes and your nose. Look for a cut where the flesh is moist and glistening, with no flat, brown edges. If the fish looks dull, take a pass. Same goes for any fillet with a fishy or ammonia smell. Don’t be shy about asking your fishmonger a few questions, like when the fish came in and from where. Most stores have regular shipments; knowing that schedule in advance can help you plan when to have fish. If black cod were in a band, it would be the bass player: steady, meaty, but not much of a soloist. It benefits from some jazzy front men and especially likes to swing with citrus high notes. You’ll find plenty of those riffs in this dish.

　　

Ingredients

serves 4

　　1/2 cup freshly squeezed orange juice

　　2 tablespoons freshly squeezed lime juice

　　2 tablespoons freshly squeezed lemon juice

　　1 tablespoon extra-virgin olive oil

　　Zest of 1 orange

　　Zest of 1 lemon

　　1/2 teaspoon minced fresh ginger

　　Pinch of cayenne

　　4 3.5-ounce black cod fillets, pinbones removed

　　1/2 teaspoon sea salt

　　1 teaspoon Dijon mustard

　　1/4 cup coarsely chopped fresh flat-leaf parsley or mint

　　

Step 1

In a small bowl or glass measuring cup, whisk together the orange juice, lime juice, lemon juice, olive oil, orange zest, lemon zest, ginger, and cayenne. Place the cod in a baking dish and season each piece with 1/8 teaspoon of the salt. Pour half of the orange juice mixture over the cod and turn to coat well. Cover and marinate in the refrigerator for 30 minutes.

　　

Step 2

Preheat the oven to 400°F.

　　

Step 3

Remove the cod from the refrigerator, uncover, and add 2 tablespoons of water to the bottom of the dish. Bake just until the fillets are tender and an instant-read thermometer inserted into the center of each fillet registers 137°F; it will take 10 to 15 minutes, depending on the thickness of the fillets.

　　

Step 4

Meanwhile, combine the remaining orange juice mixture and the mustard in a small saucepan over medium heat and simmer until the liquid is reduced by half. Pour the reduction over the fillets, sprinkle with the parsley, and serve immediately.

　　

rebecca’s notes

Step 5

This versatile, delicious marinade is great with other fish, such as sea bass, salmon, and halibut. These flavors also pair nicely with Warm Napa Cabbage Slaw (page 92).

　　

Step 6

You can also cook the fish on a grill. Wipe the marinade off the fillets and rub them with 1 teaspoon of light sesame oil. Grill over low, even heat for about 4 minutes per side, until the flesh is opaque and flakes easily and the center of each fillet registers 137°F.

　　

storage

Step 7

Store tightly wrapped in an airtight container in the refrigerator

　　

Step 8

for 1 to 2 days.

　　

nutrition information

Step 9

(per serving)

　　

Step 10

Calories: 130

　　

Step 11

Total Fat: 4.3g (0.7g saturated, 2.6g monounsaturated)

　　

Step 12

Carbohydrates: 5g

　　

Step 13

Protein: 18g

　　

Step 14

Fiber: 0g

　　

Step 15

Sodium: 370mg

　　Excerpted from The Cancer Fighting Kitchen, copyright 2017 by Rebecca Katz and Met Edelson. Published with permission by Ten Speed Press.