Discover the healthier choice: Cod in creamy leek sauce recipe
The most common choice for a Friday dinner is fish. We often fry it in breading and serve it with potatoes and a coleslaw with sauerkraut. However, a much tastier version is cod stewed in a creamy leek sauce. Prepare more at once, as there will be no shortage of people wanting seconds.
Why is it worth eating cod?
Cod is a fish with low-calorie content, making it an excellent choice for those on a weight loss diet. 3.5 ounces of cooked cod provides only about 90 calories. It is also a rich source of high-quality protein, which supports muscle mass building and recovery processes in the body. Cod contains valuable omega-3 fatty acids, which have a positive effect on heart health and the circulatory system.
Cod is also rich in B group vitamins, especially B12, as well as minerals such as selenium, magnesium, and phosphorus. Regular consumption of cod can contribute to lowering levels of bad cholesterol (LDL), which is important for cardiovascular disease prevention.
How to prepare cod?
Preparing cod is simple and does not require complicated ingredients. You can bake, fry, or stew the fish. It is also great for soups and marinating in a vinegar or sweet-and-sour marinade. For a Friday dinner, we suggest juicy cod fillets in a flavorful sauce with leek and cream. Fish prepared this way will delight even the greatest gourmets.
Cod in leek sauce - step by step recipe
Ingredients:
- 21 oz of cod fillet
- flour for dusting
- a pinch of chili (optional)
- 1 teaspoon dried dill
- oil and butter for frying
- 1 leek
- 2 cloves of garlic
- 1 tablespoon Dijon mustard
- zest from 1 lemon
- about 7 fl oz cream (30%)
- salt, pepper to taste
Method:
- Cut the cod fillet into smaller pieces, rub with salt, pepper, chili, and lemon zest, and dust with flour. Fry in oil for 3-4 minutes on each side, then set aside on a plate.
- In the same pan, heat butter, add sliced leek and pressed garlic. Season with salt and pepper. Cover and sauté the leek for 5 minutes. Add cream and mustard, and cook for a few minutes.
- Add the fried cod to the sauce, stew for 3-4 minutes, and sprinkle with dill. Serve with mashed potatoes or rice and your favorite coleslaw.
