Recipe: Cod and Creamy Courgetti

Written By Lesley O'Keeffe

This delicious dish is one of our favourites!

It is packed with 35g of protein and is super quick to make, only taking 10 minutes to prep and 20 minutes to cook.

This dish has 271 calories, 13g of Carbohydrates, and 11g of Fat.

271 calories per serving, 35g of protein, 13g of carbohydrate and 11g of fat.

Ingredients (serves 2):

For the fish:

  • 10 oz. (300g) cod fillets

  • 1 tsp. paprika

  • 1 tsp. turmeric

  • 1 tsp. oregano

  • ½ tsp. chilli

  • 1 tbsp. buckwheat flour

  • ¼ cup (60ml) vegetable stock

  • ⅓ cup (80ml) cream (dairy or plant-based)

  • 3 tbsp. chives, chopped

For the courgette:

  • 2 medium courgette

  • 1 tsp. oil

  • 1 clove garlic, minced

  • 4 sundried tomatoes

Here’s how to make it:

For the fish:

1. Cut the fish so that you have 2 or more pieces of fillet. Season with salt, pepper and spices, then coat with buckwheat flour.

2. Heat 2 tbsp. of oil in a frying pan and fry the cod until golden for about 5 minutes, then flip and repeat on the other side.

3. Mix the cream and the hot stock together. Pour into the pan with the cod and bring to a boil, simmer for 2-3 minutes. Sprinkle with chives and simmer for another 1-2 minutes.

For the courgetti:

4. Make courgetti noodles using a special julienne peeler or a spiralizer, or peel with a regular vegetable peeler, making wide but thin ribbons.

5. Heat the oil in a frying pan, add the minced garlic and fry briefly. Add the courgetti and occasionally stir until they soften slightly, for about 3-4 minutes. In the meantime, season with salt and pepper. At the end, add the chopped sundried tomatoes.

6. To serve, divide the courgetti between two bowls, place the cod on top and pour over the sauce.

Enjoy!

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