Tag Archives: Wild Cod

Coconut Curry Soup with Cod, Carrots & Zucchini

Tastes way better than it looks. Someday I'll remember to take a pic before I've let it cook for too long!

Tastes way better than it looks. Someday I’ll remember to take a pic before I’ve let it cook for too long!

This meal was the result of a total “there’s nothing to eat in the house, what can we eat for dinner?” but it turned out to be a pleasant surprise (which let’s be honest, could have been a disaster).  It was filling and satisfying without being too heavy and the ginger & turmeric broth was great for a chilly night.  I was running pretty low on veggies (rare in this house), had a plantain that was going to be too ripe if I didn’t hurry up and use it and had some cod in the freezer.  I had coconut milk but no curry paste, no scallions, no cilantro etc.  I was half ready to pick up the phone to ask John to grab some takeout on his way home but I tasted it and it was actually pretty good.  I am not a fan of fish in soups . . .so this would not be my first choice of ingredients together. . . but I’m very grateful that random pantry & refrigerator cooking didn’t turn out disgusting!

The plantain does a great job of thickening the broth and adds a little sweetness that rounds out the flavors (especially since I didn’t have some of my usual curry staples on hand).  And it blends in pretty well – if someone didn’t tell you there was plantain in it, you’d probably have no idea.  If you don’t have access to plantains, you can try adding a grated potato or sweet potato instead.

And I hope it goes without saying, use the full fat coconut milk (not the lite stuff).  There is not much other fat in this meal (cod, veggies, spices) and the saturated fat in coconut milk and coconut oil are good ones to have in your diet.  Remember, keeping your blood sugar stable and cravings under control is really about having a balance of fat, protein and fiber in every meal and if you try to go very low fat you throw that balance off and you may find yourself digging in the cabinet for sweet treats not too long after dinner.  Fat = satisfaction.

Makes 4 servings

Ingredients
1 tbsp coconut oil
1 onion, diced
5 medium carrots, peeled, sliced
1 large shallot, diced
2 tsp curry powder
1 tsp ground cardamom
1/2 tsp smoked paprika
1 can coconut milk (Look for BPA free brands like Arroy-D and Native Forest)
2 cups unsalted vegetable or chicken broth
1 inch chunk ginger, peeled, finely diced
1 inch chunk fresh turmeric root, peeled, finely diced
3 medium zucchini thickly, sliced
1 to 1 1/4 lbs wild cod fillets (or other white fish)
1 yellow plantain, peeled and grated or diced
big handful of fresh parsley or cilantro
sea salt and black pepper to taste
optional: a big squeeze of fresh lime juice
optional: cayenne or red curry paste for heat

Directions
Heat the coconut oil in a large saute pan over medium heat.  When hot, saute the onion, shallots and carrots for 3 – 4 minutes, then add the curry powder, cardamom and smoked paprika and stir until fragrant, about 30 seconds.  Add the coconut milk, broth, ginger, turmeric and plantain to the pan and bring to a boil.  Add the cod and zucchini, submerge, cover and bring back to a boil and reduce to a low simmer.
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Cook for another 7-9 minutes or until the fish flakes easily.  Stir in the parsley or cilantro, season with salt and pepper and a squeeze of fresh lime juice and serve.

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Wild Cod with Parsley, Lemon & Shallots and Arugula Salad

Wild Cod with Lemon, Parsley and Shallots - can't go wrong.

Wild Cod with Lemon, Parsley and Shallots – can’t go wrong!

Yay for summer!  I secretly (or not so secretly) love heat and humidity but that doesn’t mean I love being in a hot kitchen on those days (like today!).  When it’s a perfect summer day outside, I want to minimize the amount of time I have to spend indoors so I love having quick dinners at my fingertips and that’s where fish and a raw salad come in.

Wild cod takes just a few minutes to cook and a little chopping and slicing is all this arugula salad takes to make.  You can have healthy and delicious dinner on the table in 15 minutes tops.  Feel free to use any white mild tasting fish for this recipe.

If you are brave (and have amazing grill skills), feel free to grill your cod outside.  I find fish a little too delicate to do on the grill with my clunky bear-like coordination (unless it’s on a wood plank).  But by all means show me up with your gracefulness and report back.  And then come over and get grilling, thanks!

A tip for you:  Keep things like parsley, lemon, shallots, garlic, vinegars and oil/butter regularly in your kitchen.  Why?  Because almost anything tastes like you slaved over it when you add some of those ingredients.  Almost any combo of those ingredients makes a delicious salad dressing, chicken marinade, pasta or potato salad dressing and of course in this recipe, a topping for fish.  Get into the habit of keeping a few simple ingredients in your kitchen and you’ll always be able to whip up something delicious at a moments notice.

Ingredients
4 Wild cod fillets (skinned/skinless)
1 tbsp olive oil

1 organic lemon zested and juice reserved*
2/3 cup fresh parsley, chopped
3 tbsp pastured butter
1 large shallot, minced
sea salt to taste

Arugula Salad
4 cups baby arugula, chopped (try other baby greens if you don’t have arugula)
1 pint grape or cherry tomatoes, cut in half
2 large carrots, shredded or sliced thinly
1 tbsp extra virgin olive oil
1 tbsp champagne vinegar
freshly ground black pepper
sea salt to taste

*it’s really important to use an organic lemon in any recipe that uses the peel or zest.  That is where all the pesticides are and they are not easily washed off.  If you are just using the juice of a lemon, conventional is ok but please go for organic when using zest (and rinse well before using anyway).
Arugula salad -a simple and quick way to get a spicy new green into your diet.

Arugula salad -a simple and quick way to get a spicy new green into your diet.

Directions
Cook cod in a hot sauce pan with 1 tbsp olive oil.  Preheat oven to 450 degrees. Heat a large sauce pan over medium heat with 1 tbsp olive oil. When hot, cook the cod for 3-4 minutes on one side, flip and then immediately put in hot oven.  Cook for another 3-4 minutes in the oven (exact time will depend on the thickness of your fillets) and remove when fish is opaque and flakes easily.

While the fish is cooking, heat 1 tbsp of the butter in a small saucepan, cook shallots for 3 minutes or until softened/browning.  Turn off heat and stir in the lemon juice and zest, parsley, sea salt and remaining butter.  Spoon over fish.

Make the arugula salad before you begin making the fish or during (it takes just 5 minutes to make). Chop and prepare all your veggies and then dress with the oil and vinegar, salt and pepper.  Serve the cod and salad immediately.  Enjoy!

Makes 4 servings.

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