The stewed cod fillets in light tomato sauce are a healthy and tasty fish main course suitable for the whole family.
A comfort food — a soothing dish ideal for keeping things light and recovering from indulgent meals.
About cod
Cod is a lean, easily digestible fish, a source of omega-3 fatty acids and contains 43 mg of cholesterol every 100 g [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.
This is a stewed cod in tomato sauce.
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- cod fillets (frozen)
- 1 pinch garlic powder
- 1/2 cup water (1/4 cup + 1/4 cup (about 50 ml + 50 ml) or a little more)
- 1 bouillon cube (homemade vegetable, optional)
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (for finishing (raw))
Do I need to thaw the cod fillets before cooking?
No, you can use them straight from frozen.
Just rinse them and place them in the pan.
Suggested tools
- Knife
- Cutting board
- 1 Pan with lid preferably in glass
Preparation
Suitable for hyperglycemia | prediabetes and diabetes
– lean fish, simple ingredients and vegetables;
– light cooking without oil.
Rinse the frozen cod fillets under running water to remove the surface layer of ice.
In a pan, warm a sprinkle of garlic powder.
Add 1/4 cup (about 50 ml) of water and let it steam for a few seconds.
Place the frozen cod fillets in the pan and brown for about one minute per side.
Add:
– another 1/4 cup (about 50 ml) of water or more depending on how much broth you want;
– a vegetable bouillon cube [optional];
– 2 tablespoons of tomato sauce or more;
– a pinch of salt;
– a pinch of pepper.
Let cook covered (preferably with a glass lid) over low heat for 10 minutes, turning the cod fillets gently halfway through cooking; add more water if necessary.Plate.
Grind a little more pepper, add chopped parsley and drizzle with a little extra virgin olive oil (raw).Your stewed cod fillets in light tomato sauce are ready.
Enjoy your meal!
This main course is easy to balance with a source of carbohydrates [preferably whole-grain bread, pasta or rice] and vegetables to compose a balanced meal or single-course plate that helps keep blood glucose stable.
Storage, tips and variations
Storage
Stewed cod fillets in tomato sauce can be kept in the refrigerator for 1-2 days in an airtight container.
You can reheat them in a pan.
Tips and variations
For a more Mediterranean and flavorful version, add a handful of capers and olives.
With the heat off, add a sprig of rosemary and some sage leaves.
FAQ – Questions and Answers
Why rinse the cod fillets?
Rinsing frozen cod fillets helps remove the thin layer of surface ice, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
Be careful with cooking times: fresh fish cooks faster than frozen fish.
If you are cooking for children, pay particular attention to removing any bones.Can I substitute the cod?
If you’re looking for an alternative to cod, you can use another white-fleshed fish such as hake or plaice.
