Today the menu features lemon cod fillets! I had already talked about the new column “my diet is different“. The first recipe dedicated to this journey was a simple chickpea salad with arugula and cherry tomatoes.
At the end of the article, I had hinted at the next theme, a fish main course. The lemon cod fillets are a light recipe but really tasty.
We can use both fresh and frozen fish. It is quick to prepare and perfect for those always in a hurry. Being on a diet doesn’t mean eating tasteless food.
The lemon cod cooked in a pan is the perfect light dish for those on a diet and not only! With 3 ingredients, you’ll bring to the table a diet-friendly dish but really delicious!
Don’t like cod? No problem, you can use what you prefer, e.g., sea bream fillets, sea bass, sole, etc. Looking for more ideas for a healthy and light kitchen? Try these recipes!
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 1 person
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 7 oz cod fillets (up to a maximum of 14 oz per person)
- 2 tsp olive oil (to be used raw at the end of cooking)
- 1 lemon (juice + grated zest)
- to taste chopped parsley
- to taste salt
- to taste pepper (only if you like)
- 1 clove garlic
Tools
- Frying Pan
- Citrus Juicer
- Grater
Steps
As already mentioned in the previous article, the light recipe portions I prepare for you will be for one person, maximum two.
You can double them based on your needs.
For the seasonings, I will use those provided by my meal plan. It’s up to you whether to increase them or not.
Let’s get to the preparation of the light lemon cod!
I used frozen cod fillets, if you prefer take fresh fish.
First, wash the fresh parsley and chop it finely. Be generous to add more flavor and color to the dish!
Wash an organic lemon if possible and dry it with paper towels.
Grate the zest and set it aside. Squeeze its juice.
All that’s left is to cook the light cod fillets!
Take a non-stick pan and place the fresh or still frozen cod.
Let it cook on low flame and without a lid for a couple of minutes.
Add a clove of garlic (optional), some parsley, and the lemon juice.
Cover with a lid and cook the cod on a very low flame.
It will take about 10-15 minutes. Add a splash of water if necessary.
At the end of cooking, adjust with salt and pepper if you like.
Place the cod fillets on a plate, season with raw olive oil, a handful of parsley, and lemon zest.
Decorate with lemon slices if you like.
Your light and tasty fish main course is ready to be served!
I hope you liked this recipe! Enjoy your meal and see you next time!
Recipe and Photo Gabry – all rights reserved
