Friday, September 14, 2012

Flavorful Cod Skewers, Served with Wholesome Wheat Berries

I know what you're thinking.....RANDOM! I mean, fish on a skewer?! Yes, random, but also very tasty. You could alternatively use salmon for this recipe if you are lucky enough to live with a salmon-lover, but these turned out wonderful with cod.

Cod Skewers
(Adapted from a recipe from Giant Eagle Market District)
Serves 6

12 wooden skewers, soaked
1 red bell pepper, cut into 1-1/2 inch pieces
1.5 lb. cod, fresh, cut into 1-1/2 inch pieces
10 ounces baby bellas, cleaned and halved **
1 small red onion, cut into 1-1/2 inch pieces **
4 T garlic olive oil
2 T balsamic vinegar
1/2 t basil
1/2 t fresh ground pepper
1/4 t salt

Whole grain of your choice (such as wheat berries!)

** If you on following a low FODMAPs diet, just don't eat the red onion. Actually you shouldn't eat the mushroom either (according to the polyol content of mushrooms) but personally mushrooms don't bother me unless I eat more than about 1/2 cup.  Also, instead of wheat berries use rice or quinoa.


1. Preheat oven to 425.

2. Thread 1 piece of pepper, 2 pieces of cod, 1 mushroom, 1 piece onion, alternating each, until you've made 6 skewers.

3. Mix together the garlic olive oil and the balsamic vinegar, to make a vinaigrette.

4. Drizzle half of the vinaigrette evenly over the skewers and season well with spices (add the spices to a small bowl and mix together first).

5. Cover 2 baking sheets with foil, spray foil with cooking spray, and layer the kabobs on the sheet.

6. Bake skewers for about 6 minutes, then flip and bake for an additional 4-5 minutes, or until internal temperature of cod reaches 145 degrees, or more.

7. Serve with your favorite whole grain (I served mine with wheat berries).

Estimated Nutrition Facts
(Serving Size: 2 skewers)
Have you ever used the USDA Nutrient Database? You can find out the nutrient content of just about any food on this website. Here is the link for the nutrient content of cooked Atlantic Cod (Note: the amount of EPA and DHA is pretty sad, but the saturated fat is very low so this is a great substitute for meat, any day!)

QUESTION: What's your favorite vegetable and/or protein to put on a skewer? I had never tried fish on a skewer before, but I think it's my new favorite protein to put on a skewer and I'm going to try these on the grill over the summer. These were delicious, and Nick loved them too. I also really love mushrooms on a skewer. If I could, I'd eat about fifty.

Any fun weekend plans? I'm off today and Sunday, but have to work tomorrow. Tonight Nick and I are staying in to paint our workout room (the wooden edges) and catch up on TV shows we missed this week. We've both had a long week so we just want to be lazy. I can't wait.


  1. Yum! And definitely not least not in the Azores. I actually was just looking at a picture I had from the island where I had a cod and shrimp kebob. Looks great!

  2. I love fish and these look fantastic. Since I don't have a grill, I'm glad you made these in the oven - a skewer recipe I could make!

  3. what a brilliant idea, I think it's so much more fun to eat this way. I like beef, chicken, shrimp as protein and onion, bell peppers and tomatoes as the veggies.
    we will going to celebrate the birthday of a friend on Sunday!

  4. Yessss...I'm so glad this can be done without a grill! Wish we had one (and an outdoor space to use it in).

    Looks delicious, as always.

    I'm meeting bloggers this weekend! Yayyy! =)

  5. Looks so yummy! I love fish and could eat it every meal. Well, maybe not for breakfast. ;)

  6. Yum! These look healthy and tasty. And I have a GIANT bag of wheatberries that I need to cook!

  7. Yum! I love fish- perfect for Lent Friday ;)

  8. Sounds delish!

    Actually, my favorite thing on skewers are mushrooms. I love them too, especially cremini mushrooms, which I bought today at MD. :)

  9. I had a lazy Saturday and it was great after a long week. I'm not such a skewer person but don't see any reason why fish can kebob it just like other protein.

  10. also re FODMAPs, for anyone that is bothered by fructans, the wheat berries should probs be swapped w another grain.