Stewed cod fillets with tomato sauce are a digestible and light fish dish, easy and quick to prepare.
Cod is a relatively lean fish, with tender and digestible meat, it is a source of omega-3 fatty acids and contains cholesterol [43 mg of cholesterol per 100 g of raw cod].
For an adequate dietary intake of cholesterol, a daily consumption lower than 300 mg is recommended.
I used:
• frozen cod fillets that do not need to be defrosted;
• a homemade vegetable stock cube;
• homemade tomato sauce.
Tasty.
This is a stewed cod with added tomato prepared with frozen cod fillets without bones, making it suitable for children.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 14 oz cod fillets (frozen)
- 1 pinch garlic powder
- 1/2 cup water (50+50 ml or more)
- 1 vegetable stock cube (homemade)
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Frying pan with lid
Preparation
Rinse the frozen cod fillets under running water.
In a hot frying pan, brown a dusting of garlic powder.
Add 50 ml of water and wait for it to fry.Transfer the cod fillets to the pan and sauté for about a minute on each side.
Add:
• 50 ml of water or more according to the desired amount and density of the broth;
• a vegetable stock cube;
• a couple of tablespoons of tomato sauce or more;
• a pinch of salt;
• a pinch of pepper.Let it cook with a lid on low heat for 10 minutes, gently turning the cod fillets halfway through cooking.
* if necessary, add more water.Plate.
Grind some more pepper, add parsley, and drizzle with a little olive oil.
Your stewed cod fillets with tomato sauce are ready.Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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