The light cod fillets in a pan with cherry tomatoes, capers, and olives are a healthy and tasty fish main course suitable for the whole family.
About cod
I define cod as comfort food, ideal for staying light and recovering from overindulgent 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 dietary intake of cholesterol below 300 mg per day].
I used frozen cod fillets that do not require defrosting and are boneless, making them suitable even for children.
Everything in a pan, cover, let it cook, and in a few minutes, you have a delicious dish on the table.
Versatile!
You can follow the same procedure using other types of fish in fillets – hake or plaice, gilthead bream, or sea bass.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- celery
- cherry tomatoes
- to taste capers in salt
- 12 green olives in brine (pitted)
- leaves basil
- cod fillets (frozen)
- 3.4 oz water
- stalks parsley
- 1 bouillon cube (homemade vegetable [optional])
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 dash extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- 1 Pan with lid, preferably glass
Preparation
Celery
Clean and thoroughly wash the celery.
Pat dry with paper towels to remove excess water.Cherry tomatoes
Thoroughly wash the tomatoes.
Score each tomato, leaving it whole.Capers
Rinse and squeeze a handful of capers and finely chop them with a knife.Olives
Drain and rinse the olives.Basil
Wash and dry the basil leaves, gently patting them with kitchen paper.Rinse the frozen cod fillets under running water.
Place the frozen cod fillets in the pan and add:
– 3.4 oz of water or enough to cover the bottom;
– a few parsley stalks;
– a vegetable bouillon cube [optional];
– celery, a couple of whole stalks plus a tender stalk chopped;
– scored cherry tomatoes;
– capers;
– olives;
– a pinch of salt and grind the pepper.
Bring to a boil, and once the vegetable bouillon cube has dissolved, drizzle the cod fillets with the cooking broth.
Let cook with a lid, preferably glass, on medium flame for 10 minutes and add more water if necessary.
Turn off the heat, add basil leaves, and drizzle with a dash of extra virgin olive oil.
Plate.
Your light cod fillets in a pan with cherry tomatoes, capers, and olives are ready.
Bon appétit!
Storage, Tips, and Variations
You can follow the same procedure using other types of fish in fillets – hake or plaice, gilthead bream, or sea bass.
You can replace the tomatoes with a few tablespoons of homemade tomato sauce.
If cooking for children, you can eliminate capers and olives if they are not liked and mash the cod with a fork.
It can be stored in the fridge in an airtight container for a couple of days.
Reheat in the pan.
FAQ (Frequently Asked Questions)
Why rinse cod fillets?
Rinsing frozen cod fillets helps remove the surface ice layer, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
Absolutely!
Be mindful of the cooking times: fresh fish cooks more quickly than frozen.
Also, make sure the fish is well cleaned and bone-free, especially if preparing the recipe for children.
