The light cod ragout prepared with frozen cod fillets is an easy and quick fish sauce to make.
* no need to thaw the fillets.
Perfect for those with little time.
Perfect for a light yet tasty meal.
About cod
Cod is a lean and digestible fish; a source of omega 3 fatty acids, it contains 43 mg of cholesterol per 100 g.
According to the guidelines, the daily cholesterol intake should not exceed 300 mg.
Prepared with cod fillets without bones so suitable for the little ones.
I used it to dress whole grain pasta.
The whole grain pasta with cod ragout is a one-pot meal as it combines the characteristics that distinguish a balanced meal into a single course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- cod fillets (frozen)
- 1 pinch garlic powder
- 4 stalks parsley
- 1/4 cup water
- 1 1/8 cups tomato sauce (homemade)
- 1 bouillon cube (homemade vegetable)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley (or basil)
Suggested Tools
- 1 Pan with lid preferably glass
- 1 Spatula silicone
Preparation
* no need to thaw the fillets.
Rinse the frozen cod fillets under running water.
In a pan, heat a sprinkle of garlic powder and some parsley stalks.
Add 1/4 cup of water and wait for it to sauté.Place the frozen cod fillets in the pan and brown for about a minute on each side.
Using a silicone spatula, flake the fillets until you get pieces of the desired size.Add the tomato sauce and mix.
Add a vegetable bouillon cube [optional] and let it dissolve in the sauce.Lower the heat and let it cook for 5-10 minutes with a lid, preferably glass, stirring occasionally, especially towards the end, to prevent the ragout from sticking and until it reaches the desired consistency.
The cooking times vary based on:
– the water released by the cod;
– the density of the tomato sauce;
– the intended use of the ragout: thicker for dressing, more liquid if it goes in the oven.At the end of cooking, adjust the salt and grind the pepper.
Turn off the heat, drizzle with extra virgin olive oil, and add chopped parsley or basil leaves.
Your light and quick cod ragout is ready.
Cook the pasta, rinse it under running water and drain it.
Meanwhile, reheat the cod ragout.Pour the pasta into the pan with the cod ragout and mix.
Plate it.
Your whole grain pasta with cod ragout is ready.
Enjoy your meal!
– sauce for pasta or rice;
– fish lasagna or cannelloni;
– filling or stuffing for conchiglioni and paccheri.
Storage, Tips, and Variations
The cod ragout can be stored in the fridge in an airtight container for 2-3 days.
If you have already dressed the pasta, you can reheat it in a pan.
If you want a sauce with a stronger flavor, you can add capers, olives, and a pinch of oregano.
FAQ (Frequently Asked Questions)
Do I need to thaw the cod before cooking it?
No, you can use it directly from frozen.
Just rinse it and place it in the pan: it will flake easily during cooking.Why rinse the cod fillets?
Rinsing the frozen cod fillets helps remove the surface ice coating, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
This recipe is specifically designed for boneless frozen cod fillets, making it suitable for the little ones.
Can I substitute the cod?
Yes, if you don’t have cod available or prefer an alternative, you can use another white-fleshed fish like hake or plaice.
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Check out my review of the Kasanova wok pan 11 inches.
