Cod is a great choice for when you need something light.
By now, everyone has heard that a good diet needs to contain at least two portions of fish.
According to the NHS, we all need to start eating more fish, not just because they’re great sources of vitamins and minerals, but also because oily fish like salmon and fresh tuna are also high in long-chain omega-3 fatty acids, which the American Heart Association says is excellent at reducing risk of heart disease and arrhythmias.
Both institutions, however, also recommend limiting the amount of oily fish we take in, and watching how we cook fish. It’s also important to explore different kinds of fish to ensure that fish sources remain sustainable. The next time you’re in the market for fresh fish, don’t instinctively reach over for the tuna and salmon. Instead, you may want to try your hand at cooking cod.
The World’s Healthiest Foods says that cod is a great substitute for meat protein since it’s available throughout the year, and it’s quite versatile and can deal with different cooking methods. All it really takes to make cod the star of your dish is to surround it with subtle flavors that compliment its flavors. M&S wine connoisseur Chris Murphy warns against pairing fish with heavy red wines, as these may overpower the flavors of the fish. Instead, choose lighter flavored wines like Beaujolais, as these can help bring out the flavors of cod.
Below is a nice, quick and healthy recipe for preparing cod!
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Fish Provencal
- Olive oil
- 1 sliced pepper
- 2 crushed cloves of garlic
- 2 cod fillets
- 400g cherry tomatoes
- 6 olives
- Chopped parsley
Heat the olive oil in a pan and cook the fish, skin-side up, for 3-4 minutes. Remember, fish generally cooks 10 minutes per inch of fish, so be mindful of how thick your fillets are. Once the fish has cooked through, take it out of the pan and put it on a plate.
In the same pan, with the oil used to cook the fish, sauté the peppers and garlic for about 1-2 minutes. Next, add in the tomatoes and the olives, and bring this to a simmer. You can now reintroduce the fish into the pan, tucking it into the sauce, skin-side down. Let this cook gently for 4-5 minutes, until the fish is tender and flakes easily.
Add in the parsley, season to taste, and serve on a bed of pasta or potatoes.
Disclaimer: This post was sponsored by Marks & Spencer.
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You guys know how much I love fish… cod and salmon are two omega-rich options I make nearly every week!
What is your favorite healthy fat?
Have you ever prepared cod?
Since I don’t do fish, I’d have to say my favorite healthy fat is avocado. On everything. Daily. Love it.
If you cannot guess which fish is my favorite yet… Then wow, you don’t know me but at all… And you do not read my comments I leave here all the time, LOL!
This is one of my favorite flavor combos! Probably because it’s in the BLOOD! I am Provencal!
Tilapia, right? 😉
Your fish dish looks so gorgeous and delicious!
My daily dose of fish is non-existent though 😛
Cheers
Choc Chip Uru
I LOVE codfish, I prepare it several times a week – it’s so unbelievably quick to make and as you say, light. I love it when it’s a little burned. Like everything lol.
LOL! I am the same way. Good thing because I usually do it – intentional or not! 😉
cod has to be one of my favorites fishes because it is so versatile and takes on the flavors you combine it with
I love fish- you make that look incredible! These days, I’m eating about an avocado a day- can’t get enough!
Nope – can’t say I’ve ever cooked cod. My fav healthy fats are flax seeds. They bake so well as flax eggs.
You’re so right – that’s been on of my greatest learnings from blog-land.
Cod is so nice and flaky, and my kids love it!
FYI, the veggie omega-3s are great and much healthier than O-6 fats, but they are Alpha-linolenic O-3 fats, which are not the same as the longer-chain O-3 EPA & DHA which come from fish. These (EPA & DHA) are the fats associated in studies with improved heart function and health. Best to eat both!!
Interesting! I naturally eat both because I love them. Thanks, Rob!
No fish for me – I try to incorporate healthy fats by way of olive oil, coconut oil, peanut butter. I wish I loved avocados for healthy fats. But I just can’t seem to like them.
I’m going through a big coconut oil phase right now! Love me some avocado too. Have you tired baking with them?
I’m a chia and flax lover here. If I were to eat meat, I would definitely go for fish though. This looks beautiful and delicious!
Not bacon? 😉
Mmmmmmmmmm this sounds amazing, and I think I am eating enough fish for everyone on the planet. It’s okay, I got everyone covered. Hahahaha.
Between you and me, we probably should buy stock in the ocean. 😉
I love fish- am definitely pinning this recipe to try!
Thank you! Would love to hear what you think!
This looks very good and so easy too! Love it.
I love fish but I’m not sure I’ve had cod!
The flavor mix in this fish includes some of my favorite ingredients so I think we need to try it.
You should try cod! If you like fish, you’re doing to love it. It’s mild but has more to it than tilapia.
I haven’t had cod in ages! Eric isn’t a fan of white fish, so I usually buy salmon, or char if it’s on sale. Favourite healthy fat? guacamole or nut butters 😉
Salmon and cod are two of my favs too! I usually have cod with a whole bunch of cumin, paprika, onions, garlic and ginger – so yum!
Believe it or not, I have never had tomatoes with cod before – I am intrigued!
I love cumin and paprika on everything!
Love Cod especially with tomatoes. Salmon has been creeping up in price so I’ve been more of cod and haddock lately.
I just had Haddock today! Love it.
um, yes…. oh my COD! my favorite. had it last night. You know we are so alike, right?
Duh. #brothers
Cod is one of my favorites — and of miy favorites it is the one I can most often afford (I’m looking at you, Chilean Sea Bass).
Most people overlook it — thinking it is only for frying but NO. I love it roasted and especially steamed. So flakey and delicious.
I’m having Sea Bass tonight!!! Valentine’s treat. 🙂
I’ve never actually had fried cod. I don’t think I’d like it so heavy…
I really like fish but I don’t make it very often. This sounds like an excellent way to prepare it, whenever I have made fish I typically do it in the oven.
I do enjoy cod – but honestly Salmon is my favorite right now. I’m so lucky to have a million sustainable fish options at our Whole Foods – I love variety!!
I am such a fish lover and I am so glad you posted this recipe!! Looks great! I have been eating a lot of cod lately, but kind of getting bored with it…now I have a new recipe to try!!! 🙂
Thank you! I’d love to hear how you like it!
in my world COD = college of design, so I was all like “how does she know about the cod? oh, wait.”