The light cod with vegetables is a healthy and tasty fish main course suitable for the whole family.
About cod
I define cod as comfort food, that is, ideal comfort food to stay light and recover from irregular meals.
Cod is a lean and digestible fish; a source of omega 3 fatty acids, it contains 43 mg of cholesterol per 100 g [nutritional guidelines recommend a cholesterol intake of less than 300 mg per day].
I used frozen cod fillets that don’t need to be thawed and are boneless, making them suitable for children as well as adults, and seasonal vegetables—raw or cooked, even leftovers—that can be varied according to taste and availability.
It is a white cod stew.
If you don’t have cod or prefer an alternative, you can use another white-fleshed fish such as hake or plaice.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- as needed soffritto mix (carrot, onion, celery)
- 1 bouillon cube (homemade vegetable, optional)
- vegetables (raw or cooked, even leftovers)
- cod fillets (frozen)
- 1 pinch garlic powder
- 5 oz water (1.7 oz + 3.4 oz or a little more)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Do I need to thaw the cod before cooking?
No, you can use it directly from frozen.
Just rinse it and put it in the pan.
Suggested Tools
- Knife
- Cutting Board
- 1 Pan with lid, preferably glass
Preparation
Precautions for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– vegetables;
– light cooking without oil.
Seasonal vegetables – raw or cooked, even leftovers – that you can vary according to taste and availability.
I used a frozen soffritto mix: carrot, onion, celery in chunks.
I added a vegetable bouillon cube.
* alternatively a shallot or half an onion, parsley stems and/or celery stems.
I finished with leftover boiled broccoli stems.Rinse the frozen cod fillets under running water to remove the ice glaze.
In a pan, heat a sprinkle of garlic powder.
Add the vegetable chunks and let them wilt for a few seconds.
Add 1.7 oz of water and wait for them to sauté—or rather—stew for a few seconds.Place the frozen cod fillets in the pan and brown for about a minute on each side.
Add 3.4 oz of water or more according to the desired amount of broth, a vegetable bouillon cube, a pinch of salt, and grind the pepper.
Let cook with a lid, preferably glass, over low heat for 10 minutes and add more water if necessary.
Add any available vegetables, such as boiled broccoli, and cook for another 5 minutes.Plate.
Grind some more pepper, add chopped parsley, and drizzle with raw extra virgin olive oil.
Your light cod fillets with vegetables are ready.
Enjoy your meal!
The light cod with vegetables is an easy second course to balance with preferably whole carbohydrates [bread, pasta, or rice] and vegetables to compose a balanced meal or one-dish meal that helps keep blood sugar levels stable.
Storage, Tips, and Variations
Vary the seasonal vegetables – raw or cooked, even leftovers – according to taste and availability.
Add fresh herbs to enhance the flavor.
Add a few tablespoons of tomato sauce for color.
Light cod fillets with vegetables can be stored in the refrigerator for 1-2 days in an airtight container.
You can reheat them in the pan.
FAQ (Questions and Answers)
Why rinse the cod fillets?
Rinsing frozen cod fillets helps remove the ice glaze, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
Absolutely!
Be mindful of the cooking time: fresh fish cooks faster than frozen fish.
Also, ensure the fish is well-cleaned and bone-free, especially if preparing the recipe for children.Can I substitute the cod?
Yes, if you don’t have cod or prefer an alternative, you can use another white-fleshed fish such as hake or plaice.
