Quick, lean and healthy Cod Casserole
Want a delicious way to skinny down? If you are like me, you don't mind losing a few pounds.
Watch the pounds disappear when you poach or bake seafood and eat tons of vegetables instead of fried foods.
Did you know that one sugar cube contains about the same amount of calories as one whole cod?
Do you believe we will feel a lot fuller and more satisfied after eating a large amount of cod fish than consuming one cube of sugar?
As we know, codfish is very good for us, we should consume loads of it. And if you desire to improve your nutrition, include one or two tablespoons of cod liver oil in your regiment every day, as well.
Cod livers are processed to make cod liver oil. Cod liver oil is an important source of vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).
1 lb cod fish fillets cut into serving portions (fresh or frozen)
8 boiled peeled potatoes thinly sliced
1 leek, cleaned and finely sliced
1/2 cup thinly sliced green peppers
1/2 cup thinly sliced sweet, red peppers
2 carrots, sliced
1 onion chopped
1 tablespoon (or less) olive oil
1 tablespoon butter
juice from 1 lemon
chopped fresh parsley for garnish
1-1/2 cup fish stock (or 1-2 fish/vegetable bouillons diluted in hot water)
1/4 teaspoon freshly ground pepper, or to taste
salt to taste
Preparation of Cod Casserole
Saute onions, leeks, carrots, red and green peppers in butter or oil until onions are transparent.
Sprinkle salt and pepper on the cod.
Layer cod fish fillets, potatoes, leeks, carrots, and peppers in
a kettle that you can use for serving to keep it simple.
In a separate kettle combine the stock, lemon juice, and mustard, a little salt, and pepper.
Pour this mixture over the ingredients and proceed with option One.
First, bring the kettle up to a soft boil and immediately turn the heat down to a simmer with a cover on until the fish is flaky.
Layer ingredients in a baking dish and pop it into the oven.
When the Cod Casserole is well heated, it is ready to serve (about 15-20 minutes). Garnish with freshly snipped parsley and serve.
Combine the stock, lemon juice, and mustard, a little salt, and pepper. Bring to a soft boil and set aside.
Layer the cod and sauteed vegetables in a baking dish and pour the combined heated liquid over the ingredients.
Bake in a covered dish in a preheated 350° F oven for 25-30 minutes until the cod is flaky, which will indicate that it is done.
Garnish with freshly snipped parsley and the cod casserole is ready to enjoy.
Serve with your favorite vegetables and a fresh garden salad.
I hope you will enjoy this quick, lean, and healthy Cod Casserole recipe.
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