The cod with light vegetables is a healthy and tasty fish main course suitable for the whole family.
About cod
I define cod as a comfort food, an ideal comfort food for staying light and recovering from indulgent meals.
Cod is a lean, digestible fish; a source of omega-3 fatty acids, it contains 43 mg of cholesterol per 100 g [for an appropriate dietary intake of cholesterol, it’s recommended to consume less than 300 mg per day].
Customizable fridge-cleaning and seasonal recipe
I used frozen cod fillets that do not need to be thawed and the vegetables I had in the fridge: seasonal and/or leftover.
Versatile! You can customize it to taste.
It is a cod in white stew prepared with boneless cod fillets, making it suitable even for the little ones.
The recipe for cod with light vegetables is easy and quick, dedicated to those who need to keep blood sugar under control or follow a low-calorie diet.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- to taste mixed vegetables for soffritto (frozen)
- 1 stock cube (homemade vegetable)
- vegetables (leftovers you have available)
- cod fillets (frozen)
- 1 pinch garlic powder
- 150 ml water (50+100 ml or more)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- 1 Pan with lid, preferably glass
Preparation
I used the vegetables I had in the fridge: seasonal and/or leftover, raw and/or cooked.
Mixed frozen raw minced vegetables
I used a frozen mix for soffritto: carrots, onions, minced celery.Mixed frozen raw blended vegetables
I added a homemade light vegetable stock cube.Leftover vegetables
I finished with leftover boiled Sicilian broccoli stems.Rinse the frozen cod fillets under running water.
In a pan, heat a sprinkle of garlic powder.
Add the frozen mixed raw minced vegetables and let them wilt for a few seconds.
Add 50 ml of water and wait for it to sauté.Place the frozen cod fillets in the pan and let them brown for about a minute on each side.
Add 100 ml of water or more depending on the desired amount of broth, a vegetable stock cube, a pinch of salt, and grind the pepper.
Let it cook with a lid, preferably glass, over low heat for 10 minutes, adding more water if necessary.Add the leftover vegetables you have available and let them cook for another 5 minutes.
Plate.
Grind a little more pepper, add chopped parsley, and drizzle with extra virgin olive oil.Your cod fillets with light vegetables are ready.
Enjoy your meal!
Storage, Tips, and Variations
Customizable recipe.
Use seasonal vegetables to vary.
FAQ (Questions and Answers)
Why rinse the 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 cooking times: fresh fish cooks faster than frozen.
Also, ensure the fish is well-cleaned and bone-free, especially if preparing the recipe for children.
