The stewed cod fillets with light tomato 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 keeping things light and recovering from irregular meals.
Cod is a lean and easily digestible fish, a source of omega-3 fatty acids and contains 43 mg of cholesterol per 100 g [the dietary guidelines recommend a cholesterol intake below 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 with tomato sauce.
If you’re looking for an alternative to cod, you can use another white-fleshed fish such as hake or plaice.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 20 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- cod fillets (frozen)
- 1 pinch garlic powder
- 3.4 fl oz water (1.7 fl oz + 1.7 fl oz (or slightly more))
- 1 bouillon cube (homemade vegetable, optional)
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (for grinding)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (for finishing (uncooked))
Do I need to thaw the cod fillets before cooking?
No, you can use them straight from frozen.
Just rinse them and put them in the pan.
Suggested Tools
- Knife
- Cutting Board
- 1 Pan
Preparation
Tips for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– light cooking without oil.
Rinse the frozen cod fillets under running water to remove the thin layer of ice.
In a pan, warm a sprinkle of garlic powder.
Add 1.7 fl oz of water and let it simmer for a few seconds.Place the frozen cod fillets in the pan and sear for about one minute per side.
Add:
– another 1.7 fl oz of water (or more depending on the amount of broth you want);
– a homemade vegetable bouillon cube;
– a couple of tablespoons of tomato sauce or more;
– a pinch of salt;
– a pinch of pepper.Cover with a lid (preferably glass) and cook over low heat for 10 minutes, gently turning the fillets halfway through cooking; add more water if necessary.
Plate the dish.
Grind a little more pepper, add some chopped parsley and drizzle with a little extra virgin olive oil raw.
Your stewed cod fillets with light tomato are ready.
Enjoy your meal!
The stewed cod is an easy main course to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables so you can compose a balanced meal or one-dish plate that helps to keep blood sugar stable.
Storage, tips and variations
For a more Mediterranean and flavorful variation, add a handful of capers and olives to the sauce.
Stewed cod fillets with tomato can be stored in the refrigerator for 1-2 days in an airtight container.
You can reheat them in a skillet.
FAQ (Questions and Answers)
Why rinse the cod fillets?
Rinsing frozen cod fillets helps to remove the surface layer of ice, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
Certainly!
Be mindful of cooking times: fresh fish cooks faster than frozen fish.
Also, check that the fish is well cleaned and free of bones, especially if you are preparing the recipe for children.Can I substitute the cod?
If you are looking for an alternative to cod, you can use another white-fleshed fish such as hake or plaice.
