Cod stir-fry with cabbage and zucchini
Discover a healthy and delicious cod stir-fry with cabbage and zucchini! This easy-to-make recipe features fresh cod, crunchy cabbage, and tender zucchini, all seasoned with fennel seeds, curry powder, and a hint of lemon. Perfect for a quick, nutritious meal!
- 17 Mar 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 9 Ingredients
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.
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!
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 780 grams |
| Energy | |
| Calories 240kcal | 9% |
| Protein | |
| Protein 40g | 26% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 6g | 17% |
| Sugar 9g | 9% |
| Fat | |
| Fat 6g | 7% |
| Saturated 1.04g | 3% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 24ug | 3% |
| Choline 180mg | 33% |
| Vitamin B1 0.25mg | 20% |
| Vitamin B2 0.29mg | 22% |
| Vitamin B3 3.50mg | 22% |
| Vitamin B6 0.72mg | 43% |
| Vitamin B9 120ug | 31% |
| Vitamin B12 4.57ug | 191% |
| Vitamin C 90mg | 99% |
| Vitamin E 1.67mg | 11% |
| Vitamin K 140ug | 117% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 1.70mg | 15% |
| Magnesium, Mg 99mg | 23% |
| Phosphorus, P 750mg | 60% |
| Potassium, K 1180mg | 35% |
| Selenium, Se 55ug | 98% |
| Sodium, Na 300mg | 20% |
| Zinc, Zn 1.45mg | 13% |
| Water | |
| Water 710g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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