The light cod fillets with vegetables are a healthy and tasty fish main course suitable for the whole family.
About cod
I consider cod a comfort food — a comforting dish ideal for staying light and recovering from meals that were out of the ordinary.
Cod is a lean and easily digestible fish; a source of omega-3 fatty acids and contains 43 mg of cholesterol every 100 g [the nutritional guidelines recommend a dietary cholesterol intake of less than 300 mg per day].
I used frozen cod fillets that do not need to be thawed and are boneless, so they are suitable even for the little ones, and seasonal vegetables — raw or cooked, even leftovers — which you can vary according to taste and availability.
This is a braised cod in clear sauce.
If you do not have cod available 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 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- to taste mirepoix mix (carrot, onion, celery)
- 1 bouillon cube (vegetable, homemade, optional)
- vegetables (raw or cooked, even leftovers)
- cod fillets (frozen)
- 1 pinch garlic powder
- 2/3 cup water (about 1 3/4 fl oz + 3 1/2 fl oz (total ~2/3 cup) or a little more)
- 1 pinch salt
- 1 pinch mixed peppercorns (for grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (to finish)
Do I need to defrost the cod before cooking it?
No, you can use it directly from frozen.
Just rinse it and place it in the pan.
Suggested tools
- Knife
- Cutting Board
- 1 Pan with lid preferably in glass
Preparation
Tips for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– vegetables;
– light cooking without oil.
Seasonal vegetables — raw or cooked, even leftovers — which you can vary according to taste and availability.
I used a frozen mirepoix mix: carrot, onion, celery cut into small pieces.
I added a vegetable bouillon cube.
* alternatively, you can use one shallot or half an onion, parsley stems and/or celery stems.
I completed the dish with leftover boiled broccoli stems.Rinse the frozen cod fillets under running water to remove any surface ice glaze.
In a pan, warm a sprinkle of garlic powder.
Add the diced vegetables and let them soften for a few seconds.
Add about 1 3/4 fl oz (50 ml) of water and wait for them to lightly sauté — or better — to stew for a few seconds.Place the frozen cod fillets in the pan and brown for about one minute per side.
Add about 3 1/2 fl oz (100 ml) of water or more according to the amount of broth desired, a vegetable bouillon cube, a pinch of salt and grind the pepper.
Cover (preferably with a glass lid) and cook over low heat for 10 minutes and add more water if necessary.
Add any vegetables you have available — for example the boiled broccoli — and cook for another 5 minutes.Plate the dish.
Grind a little more pepper, add chopped parsley and drizzle with a little extra virgin olive oil to finish.
Your light cod fillets with vegetables are ready.
Enjoy your meal!
The light cod with vegetables is an easy main course to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables so that you can compose a balanced meal or one-dish plate that helps keep blood glucose stable.
Storage, tips and variations
Vary seasonal vegetables — raw or cooked, even leftovers — according to taste and availability.
Add fresh aromatic herbs for extra flavor.
Add a few tablespoons of tomato sauce to add color.
Cod fillets with vegetables keep in the refrigerator for 1–2 days in an airtight container.
You can reheat them in a pan.
FAQ (Questions and Answers)
Why rinse the cod fillets?
Rinsing frozen cod fillets helps remove the surface ice glaze and prevents the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
Certainly!
Pay attention to cooking times: fresh fish cooks faster than frozen fish.
Also, make sure the fish is well cleaned and free of bones, especially if you are preparing the recipe for children.Can I substitute the cod?
Yes, if you do not have cod available or prefer an alternative, you can use another white-fleshed fish such as hake or plaice.
