Cod stir-fry with cabbage and zucchini
This cod stir-fry combines flaky cod with crunchy cabbage and zucchini, enhanced by fennel and curry for a flavorful, nutritious meal. A splash of lemon juice adds a refreshing tang, making it a quick and satisfying dish.
Cook time 10 min
Prep time 5 min
Ingredients:
1 fillet cod1 cup water
1 garlic clove
1 tsp olive oil
2 cups cabbage
1 zucchini
1 tsp fennel seeds
1 tsp curry powder
1 tsp lemon juice
Cod stir-fry with cabbage and zucchini is a nutritious and delicious meal that's both quick and easy to prepare. This recipe combines the mild, flaky texture of cod with the crunchy textures of cabbage and zucchini. Enhanced with aromatic spices like fennel seeds and curry powder, this dish offers a delightful mix of flavors. A splash of lemon juice at the end provides a tangy finish that perfectly complements the other ingredients.
Instructions:
- Mince the garlic clove.
- Thinly slice the cabbage.
- Slice the zucchini into thin rounds.
- In a medium saucepan, add the cup of water and bring to a boil.
- Reduce the heat to medium-low, add the cod fillet, and poach it in the simmering water for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove the cod from water, let it cool slightly, and then gently flake it into bite-sized pieces. Discard the water.
- While the cod is cooling, heat 1 tsp of olive oil in a large non-stick skillet or wok over medium heat.
- Add the minced garlic and fennel seeds to the skillet. Stir-fry for about 1 minute, or until fragrant.
- Add the sliced cabbage and zucchini to the skillet. Stir well to coat the vegetables in the olive oil and seasonings.
- Sprinkle the curry powder over the vegetables. Stir to combine and cook for about 5-7 minutes, or until the vegetables are tender but still crisp.
- Gently fold the flaked cod into the vegetable mixture. Stir well to combine and heat through, about 2-3 minutes.
- Drizzle the stir-fry with 1 tsp of lemon juice before serving, adding a fresh, tangy flavor.
- Transfer the cod stir-fry to serving plates.
- Optionally, garnish with freshly chopped herbs like cilantro or parsley for added freshness and flavor.
- Serve hot, and enjoy your healthy and delicious meal!
This Cod stir-fry with cabbage and zucchini offers a perfect balance of flavors and textures, making it an ideal weeknight meal. It's both healthy and satisfying, thanks to the combination of lean protein and fresh vegetables. Remember to follow the tips for the best results and enjoy this delightful dish with your family and friends.
Cod stir-fry with cabbage and zucchini FAQ:
Poach the cod fillet for about 8-10 minutes in simmering water until it is opaque and flakes easily with a fork.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave before serving.
Yes, you can substitute cod with other mild white fish like haddock or tilapia. Adjust cooking times as necessary based on the thickness of the fish.
A large non-stick skillet or wok is recommended to ensure even cooking and enough space to stir-fry the vegetables without overcrowding.
This recipe is naturally gluten-free, but always check the seasoning labels (like curry powder) to ensure they don’t contain gluten or other allergens.
Tips:
- Make sure to pat dry the cod fillet before cooking to ensure it sears properly.
- Chop the vegetables uniformly to ensure even cooking.
- Use fresh, high-quality ingredients to enhance the flavors of the dish.
- Avoid overcooking the zucchini and cabbage to maintain their crunchy texture.
- If you prefer a bit of heat, consider adding a pinch of red chili flakes.
Nutrition per serving
1 ServingsCalories 240kcal
Protein 40g
Carbohydrates 16g
Fiber 6g
Sugar 9g
Fat 6g
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