Steamed Cod Fillets
Cod is a really healthy and natural part of your diet, ideal for those who want to eat flavourful food while keeping an eye on the nutritional value of their meals, limiting the intake of unnecessary fats and, as just mentioned, without sacrificing any degree of taste. Use frozen cod: even if it is not fresh it is rich in Omega 3, the essential fatty acids for cardiovascular health and for maintaining low cholesterol levels. With its excellent nutritional properties cod is suitable for all ages, especially children and the elderly who should include it in their diet at least once a week, accompanied by steamed vegetables, boiled potatoes and fresh salad. In short, a diet full of flavour and health, the latter a concept that often gets forgotten in favour of time consuming, elaborate and fattier dishes. So, off we go to the kitchen to make your steamed cod fillets: it will become a fixture of your family’s meal time.
Ingredients
* approximate values per serving
Preparation
Bring some water to boil in a saucepan, then put a steaming basket with the cod fillets in the saucepan, drizzle with a little oil and lemon juice and sprinkle with a handful of chopped parsley and a pinch of salt. Cover the pan and cook for about 30 minutes. Serve with lemon wedges.
Step by step
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Bring some water to boil in a saucepan, then put the steaming basket with the cod fillets in the saucepan, drizzle with a little oil and lemon juice and sprinkle with a handful of chopped parsley and a pinch of salt.
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Cover the pan and cook for about 30 minutes.
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Serve with lemon wedges.
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Additional information
Steamed Cod Fillets with Lemon and Parsley
Steamed cod fillets can be enriched with ingredients such as potatoes. To prepare this variation, simply slice the potatoes thinly and arrange them at the bottom of the dish you will use for steaming. Place the cod fillets on top of the potatoes, adding a drizzle of oil, lemon juice, and chopped parsley. Steaming will help preserve the flavors and nutrients of the potatoes, creating a balanced and tasty dish. This preparation is ideal for those looking for a complete, healthy, and flavorful meal, perfect to serve at a light lunch or dinner.
Steamed Cod Fillets Mediterranean Style
Another interesting variation of steamed cod fillets is the Mediterranean style, where you can add cherry tomatoes and olives. In this preparation, after placing the fillets in the steamer, add halved cherry tomatoes and some pitted black olives. Season with extra virgin olive oil, salt, and oregano. Steaming enhances the fresh flavors of the ingredients, making the dish perfect for a summer dinner. This variation offers a touch of freshness and vibrancy, ideal for those who love Mediterranean flavors and desire a light and colorful dish.
Light Steamed Cod Fillets Without Oil
For those seeking an even lighter preparation, steamed cod fillets can be cooked without oil. In this version, you can simply season the fillets with lemon juice and a sprinkle of salt, completely avoiding oil. Steaming, in fact, allows the fish to remain tender and flavorful even without the addition of fats. This recipe is perfect for those following a low-calorie diet or for anyone simply wanting a healthy and light meal. Cod fillets without oil are an excellent choice for those who want to maintain a balanced diet without sacrificing taste.
Nutritional Benefits of Steamed Cod Fillets
Cod fillets are an excellent source of lean protein and contain few fats, making them an ideal food for those following a balanced diet. They are rich in omega-3, essential fatty acids that support cardiovascular health and promote immune system well-being. Steamed cod fillets are also a good source of B vitamins, which play a fundamental role in energy metabolism. In terms of calories, a serving of steamed cod fillets (about 100 grams) contains approximately 80-90 calories, making them a light and nutritious option for any meal.
Can Steamed Cod Fillets Be Frozen?
Yes, steamed cod fillets can be frozen. It is advisable to do so immediately after cooking to maintain freshness and nutrients. Make sure to let them cool completely before storing them in an airtight container or in freezer-safe food bags. This way, you can keep them for up to 2-3 months. When you decide to consume them, you can thaw them in the refrigerator for a few hours or use the microwave for quick defrosting. Remember to heat them well before serving to ensure food safety and the best possible flavor.