📂 Fish & Seafood
#Mediterranean
#High Protein
#Gluten-Free
Fresh Cod Loin with Vegetable Pisto
🐟 A classic of the Mediterranean diet. Juicy cod on a base of slow-cooked vegetables.
🛒 Ingredients
- 2 Cod loins
- 1 Zucchini
- 1 Onion
- Red pepper
- Crushed tomato
🐟 Cod with Pisto: The Balance of Tradition
Fresh cod is an exceptional white fish for its flaky texture and delicate flavor. In this recipe, we cook it respectfully to not lose its natural collagen, accompanying it with a traditional vegetable pisto. The pisto (a mix of zucchini, onion, pepper, and tomato) acts as the perfect garnish, providing juiciness and an explosion of vitamins.
🌿 Why is it exceptionally healthy?
- High Quality Protein and Iodine: Cod is fundamental for metabolism and thyroid health.
- Rich in Lycopene: By cooking tomato with vegetables, we increase the bioavailability of this powerful antioxidant.
- Healthy Fats: Using EVOO in the pisto provides heart-protecting fatty acids.
👨🍳 Step-by-Step Preparation
- Base Pisto: In a skillet with EVOO, sauté a chopped onion, red pepper, and zucchini for 15 minutes.
- Tomato: Add 200g of natural crushed tomato and let the pisto reduce over low heat for another 10 minutes.
- Fish Prep: Dry 2 fresh cod loins. Salt lightly (keep in mind cod already has some salt).
- Gentle Cooking: You can cook the cod directly on top of the pisto, covering the pan, for 6-8 minutes with the steam heat.
- Alternative: If preferred, sear it in a separate griddle for 3 minutes on the skin side to keep it crispy then place over pisto.
- Service: Plate a generous base of pisto and place the cod loin on top. Garnish with a sprig of fresh thyme.
