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?
- 2 x 130g Cod Fish 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
- 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).