Cod with Creamy Zoodles

13 30 284
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Cod with Creamy Zoodles
Health Highlights

Ingredients


284 gm Cod (300g; fillet)
1 tsp Paprika
1 tsp Turmeric, powder
1 tsp Oregano, ground
1/2 tsp Chili powder
1 tbsp Buckwheat flour
1/4 cup Vegetable stock/broth (60ml)
1/3 cup Cream, 6% MF (light) ((80ml); (dairy or plant based))
3 tbsp Chives (chopped)
2 medium Zucchini
1 tsp Corn and canola oil
1 clove(s) Garlic (minced)
4 piece Sun-dried tomatoes

Instructions


For the fish:

  • Cut the fish so that you have 2 or more pieces of fillet. Season with salt, pepper and spices, then coat with buckwheat flour.
  • Heat 2 tbsp. of oil in a frying pan and fry the cod until golden for about 5 minutes, then flip and repeat on the other side. 
  • Mix the cream and the hot stock together. Pour into the pan with the cod and bring to a boil, simmer for 2-3 minutes. Sprinkle with chives and simmer for another 1-2 minutes.

 

For the zucchini:

  • Make zucchini noodles (zoodles) using a special julienne peeler or a spiralizer, or peel with a regular vegetable peeler, making wide but thin ribbons.
  • Heat the oil in a frying pan, add the minced garlic and fry briefly. Add the zoodles and occasionally stir until they soften slightly, for about 3-4 minutes. In the meantime, season with salt and pepper. At the end, add the chopped sundried tomatoes. 
  • To serve, divide the zoodles between two bowls, place the cod on top and pour over the sauce.

Notes:

Quick (under 30 minutes)


Nutrition Facts

Per Portion

Calories 284
Calories from fat 108
Calories from saturated fat 42
Total Fat 12.1 g
Saturated Fat 4.7 g
Trans Fat 0.3 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.8 g
Cholesterol 84 mg
Sodium 216 mg
Potassium 1405 mg
Total Carbohydrate 15.5 g
Dietary Fiber 4.2 g
Sugars 8.5 g
Protein 30 g

Dietary servings

Per Portion


Meat 1.6
Vegetables 3.4

Energy sources


Pygal19%429.1750163546211122.3234544951210138%440.23007315430067258.815364825624843%294.3540141158184175.8995392221400219%38%43%CarbohydratesFatProtein

Meal Type(s)





?
Help