Deliciously healthy: Savor cod in creamy leek sauce tonight
The most common choice for a Friday dinner is fish. We often fry it in breadcrumbs and serve it with potatoes and a coleslaw featuring sauerkraut. A tastier version, however, is cod stewed in a creamy leek sauce. Prepare extra, as there will surely be 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. 100 grams 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 positively impact 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 doesn't require complicated ingredients. You can bake, fry, or stew the fish. It is also ideal 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 creamy cream. Fish prepared this way will delight even the greatest gourmets.
Cod in leek sauce - Step by step recipe
Ingredients:
- 600g of cod fillet,
- flour for dusting,
- a pinch of chilli (optional),
- 1 teaspoon dried dill,
- oil and butter for frying,
- 1 leek,
- 2 cloves of garlic,
- 1 tablespoon Dijon mustard,
- zest of 1 lemon,
- about 200ml cream (30%),
- salt, pepper to taste.
Method:
- Cut the cod fillet into smaller pieces, rub with salt, pepper, chilli, 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 the butter, add sliced leek and garlic pressed through a press. Season with salt and pepper. Cover and sauté the leek for 5 minutes. Add cream, 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 favourite coleslaw.
