Healthy meals and recipes for weight loss

Simple Lemon and Black Pepper Cod Fillet

cod fish recipes
Easy, healthy and quick to make... Family meal in minutes!
cod recipes

Cod fillet, without the frills (an no help needed to clean it!)…

 

One thing I can’t stand when eating is having to remove the little bones off fish; the whole ‘putting my hands in it looking for what could kill me if ingested thing’ (yes, a bit exaggerated, I know!) removes any pleasure from the whole experience… and the food gets cold as I hunt in my plate. 

 

Fish, although not my favorite protein, can be very healthy, light, and low in calories, therefore one day I left for the supermarket determined that I will find a fillet of fish that is already cleaned and affordable. After looking all over the fish shelves, the usual suspects came up: high-calorie salmon, ridiculously expensive tuna… but, to my surprise, enter: cod.

 

I guess I hadn’t considered it before as I associated it so much to Friday night’s fish and chips, that it never occurred to me that it could be simply… grilled? Roasted? 

 

Anyway – as cod is very mild in flavor, I wanted to create a simple recipe that could be prepared in very few minutes, with little ingredients, and with low calories to accompany most side dishes. 

 

Pan fried cod recipes can often fall back to the usual taste and seasoning, while baked cod just takes too long… I can’t wait that long for the oven to warm up for a slice of fish! (Sound greedy much?)

 

Please, try the below and let me know if you are going to add this simple one to your folder of cod fish recipes!

 

~~ Why not pair this with Leek and Potato Mash

cod recipes

Simple Lemon and Black Pepper Cod Fillet

Easy, healthy and quick to make... Family meal in minutes!
No ratings yet
Prep Time 2 mins
Cook Time 8 mins
Total Time 10 mins
Course Main Course
Cuisine british, Italian, Mediterranean
Servings 2 portions
Calories 129 kcal

Ingredients
 
 

  • 260 g Cod Fish Fillets total weight for two fillets
  • 10 Sprays of Cooking Spray
  • Zest and Juice of Half a Lemon
  • 1/4 Teaspoon Black Pepper
  • Salt to taste
  • 1/4 Teaspoon fresh Parsley

Instructions
 

  • Apply the 10 sprays of cooking spray to a frying pan big enough to accommodate the 2 fish fillets comfortably; I like to use one that fits the fish and has a lid.
  • Once the pan with the spray is warm (not burning hot), place your fillets and cook for about a minute and a half, then turn.
  • Once turned, lower the temperature and put the lemon juice, lemon zest, black pepper, and salt on top of the fillets, then cover with the lid.
  • Keep on the low flame until ready (do not overcook, as it may become too dry), which should not take more than a handful of minutes. To ensure the fish is ready, pierce it with a fork in the thickest place: if the fish is flakey and no longer translucent, it should be good to go!
  • Plate and serve with a little sprinkle of parsley (if wanted).

Notes

This recipe needs no notes, as it is very easy and quick to make, however, there are some tips I can share for alternative cooking methods.
Should you have the oven on already for other dishes, you can put the cod filles in a piece of foil with the flavourings, wrap it up and cook adjusting time and temperature, depending on the size of the fillet and the oven temperature.
For an Asian twist, use lime instead of lemon and add some chopped chilies (red or green, depending on what you are accompanying the dish with).

Nutrition

Calories: 129kcalCarbohydrates: 2gProtein: 23gFat: 1gSaturated Fat: 1gCholesterol: 56mgSodium: 71mgPotassium: 571mgFiber: 1gSugar: 1gVitamin A: 52IUVitamin C: 15mgCalcium: 27mgIron: 1mg
Keyword cod fish, cod fish recipes, easy meal, healthy food, italian food
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