Delicious cod fillets. Cod recipes cooking

Family of cod fish is represented by several species - it is Pangasius, Piksha, Mintai. But the most valuable, both in the composition and cost, is the cod. It is rich in protein and fatty acids of Omega-3 and Omega-6. In addition, in fish a lot of micro and macroelements: potassium, iron, zinc. You can prepare cod fillets by different recipes, but in any case the dish, like the fish, will surely get delicious.

Baked in the oven fillet cod on a simple recipe with a photo

Inventory: Knife, butterfly, grater, baking sheet.

Ingredients

How to choose cod fillet

Cod fillets It is difficult to distinguish from the fillet less expensive fish: Pangasius or Mixed. Therefore, it is better to buy it from proven sellers or separate the carcass.

Tips for the choice of frozen fillet:

• A large amount of land in the package It suggests that they were frozen and clench. In addition, the ice is included in the price of the fish.
• Pieces should be evenTwisted and deformed testify to improper storage.
• There should be no single bone in the fillet, 2 cm longer.
• Yellow and Brown Spots It is evidenced that fillet may be unsaveable.

If you defrust the fillet in the microwave or in hot water, it will be dry. But if I really want fish for dinner, there is one way of fast defrost: put frozen pieces into a sealed package and immerse in cold water.

Step-by-step cooking

Dish feed hot with fresh vegetables or with vegetable salad. If desired, fish sprinkle lemon juice.

Video

For this recipe in the oven, you can cook the cod fillets in foil. Purples to wrap in foil completely and open a few minutes before readiness for making a crust. From foil you can do some kind of dishes - Boats. You can feed the fish on the table right in the foil.

How to fry cod fillets in a pan

Cooking time: 10-15 minutes.
Number of portions: 3-4.
Inventory: Knife, bowl, spoon, frying pan.

Ingredients

Step-by-step cooking

You can feed fried fish both hot and cold. Pieces of white fillets are laid out on lettuce leaves, sprinkled with sesame or black cumin seeds. On plate You can put a sprig of rosemary and several lemonesTo pick up fish with lemon juice as desired. Although in some restaurants, fried portion fish is served directly in the pan.

Video

How tasty cook cod fillets in a frying pan on a simple recipe? Just fry it in a small amount of oil. Fish is so tasty in itself, which does not require any special additions.

Those who carefully monitors the figure or adhere to diet, prepare cod fillers in a double boiler or in a slow cooker. Boil the cod and in a saucepan.

How much cook cream fillet? In a slow cooker there is a special mode to extinguish the fish, the timer is set for 17-20 minutes. In the steamer and in a saucepan, small pieces are prepared literally for 7-10 minutes. Together with fish in a double boiler or in a slow cooker, you can cook vegetables: broccoli, cauliflower, pepper or green peas.

Green sauce is perfectly suitable for quilting fish. For him, you need to take any greens (dill, parsley, euzilik, kinza), and even better - mix from greenery. Washing greenery to grind in a blender with garlic cloth and a small amount of olive oil.

Subtleties of preparation

Cooks know that salt crystals pull the liquid from the fish, so it turns out dry. Therefore, fillet is not solid, but immerse yourself before cooking in sugar and salt. In a liter of water to dissolve on the tablespoon of salt and sugar and in this solution, placing pieces of fish for 20 minutes. After that, Fileika needs to be well blocked with a paper towel.

In the oven can be prepared quite simple. Cut a large bunch of dill and mix the greens with melted creamy oil. Grease this mixture fish and bake until readiness.

Parmesan and lemon zest will help to make a restaurant dish. Grasp on a shallow grater of lemon and parmesan zest, fence the green parsley. Mix everything, pepper and add a little olive oil. Literally join this mixture to the cod fillets and bake in the oven in the grill mode 5-7 minutes.

Fish on the counter is convenient to bake on a vegetable pillow. Vegetables are impregnated with fish juices and give their aromas of fish, and in the end it turns out a full-fledged dish.

As a vegetable pillow Great:

• chopped potatoes, zucchini and onions;
• broccoli cabbage or color;

• tomatoes and multicolored Bulgarian pepper;
• asparagus and Fennel.

Many fishes are neglecting the cod, considering the breed too dry and fresh. In fact, if it is properly prepared, it will turn out to be a gentle, juicy and melting in the mouth. This fish grade can be baked, fry, stew or use for the oars. Such a fish is delicious and useful, and it preserves most of their valuable qualities even after thermal processing. To eat diverse, saturating your body with vitamins and minerals, you need to know how to prepare a cod in a frying pan, or in the oven, turning it into a real fish delicacy.

The benefits of this fish grade

Cod - dietary product, its nutritional value depends on the method of preparation. In 100 grams of raw fish about 68 kcal, when it is baked caloric content remains at the same level. Boiled meat is also not particularly calorie, in a 100 gram portion contains only 79 kcal. Fried fish dishes have a slightly larger value, in 100 grams of their approximately 122 kcal.

Smoked and dried fish are least useful and most of all calorie. It is mainly used as a snack to beer and other bumps.

Meat of this fish breed is rich in potassium, firming bones and contributing to the rapid growth of nails, hair and eyelashes. There is a lot of protein, selenium, sulfur, zinc and other valuable minerals in the product. To enter the cod to the diet is particularly useful for those who sit on a diet or keep post.

How to cook cod at home

This breed is used to prepare the first and second dishes, as well as fish salads and cold sandwiches, it is suitable for sacred baking: pies, pies and pleate. It's easier and fastening everything faster or bake a fish.

Fried red cod.

Fry is possible fresh or frosthed fish, it will make a delicious and useful addition to any garnist. For this you need:

• 1 Fish carcass
• 3 \\ 4 cups flour
• 2 teaspoons salts
• 1 teaspoon pepper
• 120 grams of vegetable fat (refined)

To give fishing a specific spicy flavor, you can add garlic during frying. There will be enough 2 small teeth for one fish.

The carcass is clean and selected. Finns, tail and head are cut off from it, the fish is cleaned from scales and gets rid of the internships. When the abdomen is tossing along line, a neat, deep incision and manually remove the intestines and the air bubble. After that, the frybank is transversely divided into pieces of 2-3 centimeters thick.

Plant oil is poured into the pan, if it is decided to use garlic, then brushed and sliced \u200b\u200bwith slices of teeth are roasted in oil 5 minutes, after which they are removed and discarded.

Flour is stirred with salt and pepper, if desired, you can add other spices and spicy herbs. In this mix, fish are collapsed and then laid out on the hot frying pan.

In order for the loose product, it is possible to place it (along with salt and pepper) in a plastic bag, put the fish, tie the crook and shake out of the side to the side. Next, the package is neatly unleashed, the cod is removed and moved to the pan.

It is roasting approximately 7-8 minutes on each side on medium heat. So that the pieces are covered with an appetizing, crispy crust, do not cover them during cooking. Delicates is served warm, you can sprinkle it with a lumpy chopped greens.

Baked Crack

Useful nutrition lovers will appreciate baked cod. This fish delicacy is extremely juicy, gentle, it literally melts in the mouth. This method of preparation is preferable to those who sits on a diet or adheres to a healthy diet. For baked, it is necessary:

• 400 grams of fish fillet
• 2 Small carrots
• 2 Middle Lukoviki
• 1 tablespoon of fresh lemon (or lime) juice
• 1 small parsley beams
• 2 chopping of ground sharp peppers
• 1,5 teaspoon salt

It is advisable to buy a cream fillet for meals if it is not, you will have to clean the carcass on your own and separate meat from the bones.

Carrot and bow clean, wash and then crushed. The greens is washed under running water, it is dry and shakeped with a knife on a cutting board.

Fish fillet washes and rubbed salt with pepper. It must be put on the foil, which is encircled for baking. On top of the cod, the bowl of Luke is stacked, after which there is a carrot. Everything sprinkles with parsley and spices (if they are used). The raw blank is poured by lemon juice, then the foil gently wraps to form a catfon like in which products are located. It is baked at a temperature of 180 degrees about half an hour. You should not get fish out of the oven immediately after the end of cooking, it is better to give it to brew and "walk", then the dish will work very gentle and soft.

Before serving, the cod is removed from the foil and shifted onto a plate or tray. It can be divided into portion pieces. Such a delicacy is perfectly combined with boiled potatoes and vegetable salads.

Cod Fish Cutlets

Those who do not like to mess around with small bones during the meal, for sure, like fish cutlets from cod. They are fairly preparing enough, so this delicacy can be ballating relatives and guests at any convenient case. For the kitlet you need:

• 1 kg of cod fillet
• 1 Patched onion
• 100 grams of vegetable fat (for frying)
• 100 grams of milk
• 3 garlic teeth
• 3 eggs
• 200 grams of breadfall (preferably from the baton)
• 100 grams of breadcrumbs
• 1.5 teaspoons of salt and as many peppers

Fish fillet ishes and grinding on a meat grinder or finely shaped with a knife on a cutting board.

Baton is cut by pieces, his crumbs flooded with milk, and after 10 minutes the remaining liquid merges. The bulb is cleaned, washes and rubbed on a shallow grater, after which it is mixed with fish mass, salt and pepper.

Eggs are broken into a separate pile and are whipped there until a homogeneous state, then mixed to the bulk-graver mix. Garlic cloves are cleaned, sequed with a knife and added to the total weight of products. Everything is thoroughly mixed.

From the resulting minced melligent, the cutlets, fill on both sides, are collapsed in breadcrumbs and fry on vegetable oil for 5 minutes on each side. It is advisable not to close the soulful by the lid in the process of cooking dishes. Cutlets are served hot, it is desirable to sprinkle them with fresh, crushed greens, or pour sour cream.

Most of the delicacies are preparing completely not difficult and not long. You can make cutlets, or fry and extinguish the fish can be almost every day, balusa relatives or guests with fragrant, useful and incredibly delicious delicacies.

Read also

This article will talk about how to prepare a crucible in a pan. This fish is inexpensive, and therefore very popular people. But if salmon or salmon is difficult to spoil even a novice culinary, then with a cod, it is different. Non-fat fish after roasting can be dry. Another catch, which can bring a cod to the cook - is hopeless to stick to the bottom of the frying pan and crumble into a mess. In addition, it has a pronounced fish taste and smell, which is not like everyone. But if you know some secrets and culinary techniques, you can make delicious dishes from the cod. These subtleties include marinization and foaming into Clar. You should also follow the sequence of actions during heat treatment. Below are the recipes of fried cod dishes.

Preliminary manipulations

There are almost no small bones in this fish. Its white meat with a layered structure is very gentle taste. And the low energy value is 69 calories per 100 grams of the product - makes this fish one of the components of the dietary power supply. And the cod is preparing very quickly. If you are tired or you do not have time to stand at the stove, then the steak from this fish will be ready after a quarter of an hour. But before frying the cod in a pan, you need to make some actions designed to solve problems with the excessive dryness of this fish, it is despicable to fall apart in pieces and a characteristic odor. If you bought a frozen cod, you need to give it to lean gradually. You should not resort to the help of microwave or dip the carcass in boiling water. The smaller the temperature differences will be, the better the fish will retain the shape in the frying pan. Melting ice need to merge, and carcasses to dry on a towel.

Pickling

A recipe for how to fry cod in a pan may easily fit in one line. I clean the fish, worn, mine, cut into pieces, salt, caught in flour and lay out in a preheated oil. This is a basic recipe. It is possible that by applying it, you will get a simple, but tasty and satisfying dish. But here we will look at the various "delights". And the first of them is pre-marinization. This simple reception will not only help get rid of the fish smell, but also give a dry cod to some comprehension. And if you put the pieces of mayonnaise, then certain fat. Take a tight cellophane package without holes, pour kefir there, cucumber brine or just a weak vinegar solution. Put pieces of fish. Tie the crook and put it on the watch in the refrigerator. After that, the marinade should be merged, and the cod slightly to dry so that during the subsequent frying, the breading was uniformly bored. In addition, it will not stick.

How to fry cod in a pan right

There are two main ways to prepare this fish. The first one is fast roasting in a grain on strong fire. The second can be called extinguishing. Fish pieces first roasted before the formation of a crust, and then, as a rule, after adding vegetables, languishing under the lid on slow heat. As a result of the second method, a more juicy and tender cod is obtained. Recipes in a pan often indicate which to cook marinade and what to apply breading, but completely silent about the dishes. But this is the key to success or failure. The frying pan must be cast iron. Only in it, the fish will start evenly. In order of exception, the use of a frying pan with teflon coating is allowed. Dishes for roasting need to warm up well. For the preparation of cod in a pan, it is best to use a mixture of oils - creamy and vegetable, in proportion one to one.

Just fried fish

Cracks should be cut out not particularly large pieces - up to three centimeters. Only so the fish is pretty much. What kind of breading loves cod? Recipes in the pan advise only wheat flour. Bread crushers, firstly, clog the taste of fish, and secondly, too heavy and fall off, tearing gentle skin from the carcas. Flour fade into the bag, put the cod pieces there and shake for uniform wraps. Oils should be enough so that the fish is immersed in half. It is not necessary to close the pan with the pan - it is necessary to give extra moisture. In the first five minutes you should not turn the fish. Only after this time follows the wooden blade to raise the edges of the piece and, if he has twisted, turn it on the other side. After another five minutes you need to turn off the fire and cover the frying pan with a lid - so the cod is not overwhelmed and will remain juicy.

Recipe first: Fish in a cheese grain

For this dish, it is best to use grain fillets. In a frying pan heating the mixture of oils. Ground fillet Solim, Pepper. In the bowl mix 50 grams of grated solid varieties and chicken egg. In the kules, we fall asleep flour in which we collapse our fish. As only over the oil, the odorless smoke will rise, dip the pieces of fillet into the egg-cheese mixture, and then immediately spread to the pan. Frying five minutes on each side before the formation of an appetizing ruddy crust. You can enroll in reverse order: first to dry out the fish in the egg-raw mass. Misching flour with pepper, salt and dried greens. Bare cod fillets and lay it out into the heated oil. Before serving, sprinkle with chopped semirings and slightly spasserved to softness onions.

Recipe Two: Cod in Green Bread

Here is another way of how to fry cod in a frying pan. First we prepare marinade. We mix olive oil, a little lemon juice and a little small chopped greenery of dill and parsley. Machine in this marinade prepared pieces of cod for about an hour. After that, we make breading. Fresh greenery of parsley and dill (somewhere on the beam) in fine, rub with a small amount of olive oil. Each piece of fish run in breading and fry on both sides of five minutes. Lay the cod on paper napkins to the stack of fat. In the same oil, fry a finely chopped bulb. We pour half a glass of oily cream, a little rebel to the density. We refuel the teaspoon of mustard, mix. Let's eat fried fish, watering it with this sauce.

Moroccan recipe

How to prepare a cod in a pan in the spirit of the exquisite East? First, grind finely chopped strips pieces of fish in milk for one or two hours. To split the frying pan, pour out a teaspoon of salt on it, half of this amount of nutmeg, a pinch of zira, four pepper peas. Hold, stirring, two minutes. Purple into the mortar and grind, after which you mix the spices and a half cup flour. In this breading, rolling the cod pulled out of milk and fry it on vegetable oil ten minutes. Separately prepare the sauce. The two cloves of garlic finely fit, it's five minutes on the creamy oil with an average fire. We apply on a table with a side dish and a slice of lemon.

To eliminate the unpleasant odor, large pieces of fish should be chopped. To do this, you can use white wine, lemon juice or cream, kefir. Mix in a bowl of a teaspoon of etragona, major, ginger, black pepper and salt. We park in this steak so that they are covered with a crust of spices. Heat the cast-iron frying pan with olive oil, lay out the pieces of fish so that they do not touch each other. Fry five minutes on each side. Then the fire and leave the steaks to "reach the condition" another quarter of an hour. The recipe for how to prepare a cod in a frying pan can vary, replacing breading by Klyar. Walking the fork egg with a pinch of salt. Add a little flour to get liquid, like pancakes, dough. Faunt the steaks and fry to a crust on both sides.

Stew fish

Another interesting way of how to prepare a cod in a pan, is its preliminary roast, and then a tomression under the lid on slow fire. We bring to your attention a simple recipe. Sour cream will give the dish tenderness and prevents the drying of the fish. We cut the cod kilograms into small pieces, sprinkle their salt, leave for a quarter of an hour. The bulb we clean, cut half rings, fry in vegetable oil until golden color. Fish collapse into the flour and add to the frying pan. When and pieces are covered with a crust, pour a glass of low-fat sour cream. Solim to taste, sprinkle with a pinch of pepper. Cover with a lid, reduce the fire and shops about twenty five minutes. Crash in sour cream in a pan is ready! Feed the dish is recommended with fresh greenery and a quarter of lemon.

Useful, inexpensive and delicious fish - Cod fillets. And the best way to prepare is baking in the oven. Easy, quickly, simple. Delicious recipes and cod preparation secrets in this review.
Recipe content:

Cod - a family of white fish, which are famous for low calorie, nutritional and useful properties, high content of vitamins and trace elements. Cod cooks, fry, stew, bake. In order not to deprive the carcass of taste and useful quality, it is important not to digest it and not to remember. For cooking, use whole fish, fillet, liver cod. One of the best ways to cook cream - fillet baked in the oven. Especially delicious cook it immediately with vegetables.

Cod fillets in the oven - Cooking secrets

• Buying a whole cod inspect the gills and eyes. The first should not be damaged, the second is not muddy.
• If a carcass without heads inspect the cut. It should be natural without a yellow shade, pink-beige color. Meat should not be loose.
• Fish smother. It should be without sharp smells.
• Belukho should not be broken and damaged.
• On the frozen grain fillet, the glaze should be brilliant and transparent without snow. If fillet in industrial packaging, the package must be integer.
• Buying fresh frozen fillets, prepare it on the same day, in the refrigerator it is not stored for a long time, dries off and loses juice.
• To eliminate the unpleasant sea odor (if it is present) cod extinate in milk or pickle in wine sauce and seasonings.
• Prepare fraction fillet with whole piece, chopped slices or polls.
• The fillet is laid out on the baking tray, pre-peculiar or roasting.
• Complement to fish onions, potatoes, carrots, tomatoes, cauliflowers, cheeses, spices, sauces.
• Fish juice will give sour cream, cream, passable vegetables, tomatoes, tomato paste.
• Preliminary frozen cod with baking may be dry. Save her juiciness will help the marinade from sour cream, mayonnaise or tomato sauce. Chances of getting juicy meat significantly rises baking fish in foil with vegetables.
• If you bought fillet on the skin, then it should be removed after defrosting before starting cooking.
• Preparing cod with potatoes, tubers pre-make heat treatment, because Fish is preparing faster, so potatoes may not be allowed.
• In order for baked in the apartment there was no specific smell of fish, a carcass before cooking sprinkle with lemon juice.

• Calorie per 100 g - 60 kcal.
• Number of portions - 2
• Cooking time - 30 minutes

Ingredients:

• Cod fillet - 1 kg
• Bulgarian pepper - 1 pc.
• Salt - 5 g
• Black pepper - pinch
• Onion - 2 pcs.
• Sunflower oil - 2 tbsp.
• Spices - to taste
• Tomato - 1 pc.
• Greens - a few twigs

Step-by-step cod fillet in the oven with vegetables:

1. Wash fish, dry with a paper towel and soda salt with pepper.
2. Add spices to taste, for example, Khmeli-Sunnels, ready-made seasonings for fish, dill seeds, cumin.
3. Pour the oil into the baking sheet so that it covers the bottom and lay out the prepared fillet.
4. Leek Clean and cut rings. Tomatoes cut down her slices. Sweet pepper Clean the seeds and cut the straw. Vegetables cover the cod.
5. The oven heat up to 200 ° C and send to fillet to 5 minutes. When it grabbing with a crust, reduce temperatures up to 170 ° C, sprinkle fish with water, cover the bakery sheet. Return in the oven for 15-20 minutes.

Ingredients:

• Cod - 0.5 kg
• Cheese - 70 g
• Vegetable oil - 50 ml
• Eggs - 1 pc.
• Mayonnaise - 50 g
• Salt - 0.5 ppm
• Black Ground Pepper - Chipping

1. Fish wash and dry. Fillet cut into two parts and speck each other, pepper and wash with any spices. Leave the fish to be soaked with spices by 15-20 minutes.
2. For a klyar, soda cheese on the grater, add an egg, mayonnaise.
3. Pour the oil into the baking shape and send it to warm up into the heated oven to 180 ° C.
4. The form neatly remove from the furnace.
5. Fish plunge into cheesecro and put in the form in one layer.
6. Bake a carcass of 10 minutes at 180 ° C.

Ingredients:

• Cod fillets - 600 g
• Potatoes - 500 g
• Lukovitsa - 2 pcs.
• Mayonnaise - 100 g
• Parsley - beam
• Vegetable oil - 2 tbsp.
• Salt - 1 tsp.

1. Clean the potatoes and cut the rings of 5 mm thick. Fill boiling water and boil on a slow fire for 10 minutes. Wrap on the colander and leave a little cool.
2. Fillet Cut into pieces of 2 cm wide.
3. In the bowl, lay out the fish, sprinkle it with salt, pepper and paint mayonnaise. Stir and leave for 10 minutes.
4. Purified and chopped by semiring bulbs pass to transparency in a pan to a golden shade and mitigation.
5. In the form for the baking, lay out half the portion of potatoes and sprout. Top disserted roasted onions and fish fillet. Blank the remaining potatoes, sprinkle, pepper and pour mayonnaise.
6. The oven heat up to 180 ° C and bake a dish of 40 minutes.

The article presents examples of dietary cod fillets and recipes with affordable ingredients. This product as a result of processing can be both high-calorie and dietary - it all depends on the method of preparation.

The meat of this fish contains a large amount of omega-3 fatty acids. This very positively affects the metabolic processes in our body and allows you to always be in good shape. The presence of Vitamins D and B12 helps keep our intestines and liver in perfect order.

And now we will analyze how to prepare cod fillets so that the meat save all its beneficial properties and did not hurt the figure.

Methods of cooking

Fish cooking methods a lot, to boil it in water or for a couple, put out, fry, bake in the oven, etc. What to prepare cod fillets so that the dish was dietary. If you fry it in breading on the oil, it will show a shipped number. The result will be completely different if the meat is cooked in the original juice in the oven, or put out a pair. It will be a wonderful low-calorie dish with great taste.

Do not lose sight of the preparation of cod fillets using a multicooker. When using this method, all vitamins and trace elements are preserved inherent in this product.

We use dishes prepared by a classic way when cooking fish in water. Taste, aroma and nutrients are emphasized by broth at times stronger.

How to choose the crack

All recipes from cod fillets require one - freshness. This product can be bought in specialized departments of supermarkets and ordinary shops from walking distance. Fish is for sale in a cooled form on special ice trays: whole carcasses or sliced \u200b\u200bsteaks.

Gills in fresh red fish. Without mucus and inclusions on the surface of the plates. Eyes transparent. The surface of the scales is smooth, slightly moistened. There should be no cuts and gaps of skin, pathogenic bacteria can accumulate in such places and accelerate damage processes. The smell must resemble the aroma of the sea, like any representative of the sea fauna.

Cod sold and frozen. In this state, it is already harder to determine not only the quality, freshness, but in general, belonging to the fish you need. In pursuit of profit, the dishonest seller can put on sale not only spoiled meat, but also to make the substitution of expensive varieties of fish cheaper.

Before going to purchase, it is desirable to find out the morphological differences of such species. Usually their small amount. It's a sider, a representative of the Karpov family, and Heck. The external similarity is amazing, but there are small and explicit differences.

Cod can reach two meters long. The lower jaw is shorter than the top and has a specific tactile process. You can immediately distinguish it from other species. Scales are very small and has the cloves outside. It is easily cleaned even without the use of tools. A spotted well-pronounced drawing is present on the body. From above there are three separated longitudinal fins, and from the bottom - only two.

If at least one circumstance does not fit the necessary criteria, then it is better not to take this fish.

Cutting cod in the oven

Baked cod with greens

One of the easiest, but at the same time with the delicious and useful creation recipes cod fillets. Fish gets tender, juicy and fragrant.

Composition of dishes:

• fresh fillet - 650 g;
• garlic - 2 teeth;
• olive oil - 25 ml;
• fresh lemon juice - 25 ml;
• parsley curly - 1 beam;
• dill - 1 beam;
• salt cook - your taste.

Cooking:

1. Cod fillets rinse with water and dried with a paper towel.
2. Heat oven to 200 0 S.
3. File placed on a baking sheet with a ceramic coating.
4. Out of garlic through the press in the olive oil heated in the pan.
5. Fry to golden color.
6. Then add chopped greenery and lemon juice.
7. Stirring, bring to a boil.
8. The resulting sauce pour fish.
9. Sprinkle with salt.
10. Place the dish in the oven.
11. Expect 15 minutes before readiness.

You can add boiled broccoli, Brussels cappist, zucchini and zucchini as a garnish.

Baked cod fillet under vegetables

This dish does not even require a side dish, it in itself is full and, at the same time, dietary and useful meals.

You need to take:

• fillet - 550 g;
• fresh pores - 1 lower part;
• fresh carrot - 1 pc. medium size;
• olive oil - 25 ml;
• the mixture of fished for fish - 7 g;
• herbs dill - 1 beam;
• fresh lemon juice - 50 ml;
• yoghurt low-fat - 50 ml;
• tomato puree - 50 ml;
• broccoli - 150 g;
• peking cabbage leaves - 6 pieces.

We are preparing:

1. Prepare fish.
2. Preheat the oven to 180 0 C.
3. For marinade, mix with lemon juice spice.
4. File shake salt.
5. Then put it in the dishes with the lid.
6. Pour marinade and leave for 25 minutes.
7. Carrots cut straw.
8. Broccoli inflorescences Disconnect and cut on the plates.
9. The bottom of the light part is swaying with rings.
10. Fresh tomatoes clean from the peel and pouring in a blender.
11. Mix tomatoes with yogurt.
12. Marinated cod fillets lay out in a shape, lubricated with oil.
13. At the edges of the layer to lay carrots.
14. Top of laying broccoli and sometimes.
15. Pour the tomato mixture and put in the oven for 35 minutes.
16. Put ready-made dish on the leaves of Beijing cabbage and sprinkle with chopped fresh greens.

Cooking for a couple

No less tasty and useful cod dishes cooked for a couple. All useful substances are preserved in them, and they are a real find for a diet.

Cod fillets with vegetables

Requires:

• fish Crack - 450 g;
• salt - taste;
• lemon juice - 50 ml;
• fresh garlic - 2 teeth;
• mint Melissa Fresh - several leaves;
• parsley grass - 40 g;
• dill - 30 g;
• luk-Batun - 50 g;
• fresh champignon mushrooms - 200 g;
• broccoli - 200 g;
• cauliflower - 100 g;
• beijing cabbage - 6 leaves.

Cooking process:

1. Wash fillet.
2. For marinade, mix lemon juice with mint leaves and chopped garlic.
3. In the meat cod linen salt and pour marinade.
4. Marine 20 minutes.
5. Take two pairing tanks. To lay out chopped vegetables and mushrooms, in the upper - fillet.
6. Include a double boiler in the cooking mode "Fish" for 30 minutes.
7. Sok from fish will fall on vegetables, soaking them.
8. The finished dish is served on the leaves of the Beijing cabbage, sprinkled with a chopped fresh greens.

Steam cutlets from cod

Another useful dietary recipe that is useful in every home.

• cod fillets - 750 g;
• croach semolina - 130 g;
• onion Pink - 1 middle head;
• egg - 1 piece;
• flour - 150 g;
• salt cook - tea spoon;
• black pepper - 2 g.

Cooking:

1. Clear fish and prepare.
2. Through the meat grinder to skip together with the bow using a grid with large cells.
3. In the resulting minced egg, salt and pepper.
4. Semal cereal in small portions to interfer until a thick consistency is obtained.
5. Shape small cutlets and cut them into flour.
6. Share in the container of the steamer.
7. Include a double boiler in the cooking mode "Fish" for 40 minutes.
8. Serve as a separate dish or with boiled pieces of vegetables.

In a slow cooker

There are many cream recipes in a slow cooker. This is a great way to get not only delicious, but also very useful with minimal troubles.

Stew Crash with Vegetables

Ingredients:

• cod fillets - 430 g;
• oil for frying olive - 50 ml;
• tomato ripe medium sized;
• salt to taste;
• fresh garlic - 2 teeth;
• a mixture of peppers - 3.5 g;
• petrushka fresh - 50 g;
• fresh dill - 1 beam;
• carrot young - 10 pieces;
• onion green - 40 g.

1. Wash and dry fish.
2. Fillet cut into portion pieces.
3. Sprinkle their salt and pepper.
4. Pass sliced \u200b\u200bonions, garlic and grated carrots on olive oil.
5. Tomato cut into small slices and add a multicooker to the container.
6. Bring to a boil and put in front of the fish on top of the vegetables.
7. Fall asleep chopped greens.
8. In the "quenching" mode to prepare half an hour dish.

Appetizing and piquant dish for real gourmets.

You will need:

• cod fillets - 500 g;
• wine dry white - 300 ml;
• shalot bow - 3 pieces;
• votted carrots - 250 g;
• lemon - half;
• frying oil - 50 ml;
• mint - 5 leaves;
• dill - 60 g;
• parsley - 80 g.

Preparing according to the scheme:

1. Cod prepare and cut into portions.
2. In the preheated oil to pass carrots and onions.
3. To put raw fish in the multicooker's bowl and add lemon slices to it with mint.
4. Pour wine.
5. Set the "quenching" mode for 45 minutes.
6. Finished dish feed with chopped greens.

Boiled cod.

After boiling, the broth can be used to prepare an appetizing fish soup.

Ingredients:

• fresh cod fillet - 850 g;
• fish broth - 1.5 liters;
• pink Sea Salt - ½ teaspoon;
• garlic - 10 g;
• petrushka - 35 g;
• dill seeds - 3 g;
• green bow feathers - 1 beam;
• lemon - 1 piece.

Preparation course:

1. The whole cod fillet is washed out in running water.
2. Broth with dill bring to a boil.
3. Fish divided into 2 pieces.
4. Place the cod meat in a saucepan with broth and cook for 15 minutes.
5. After cooking fillets decompose on the dish.
6. Garlic suppress or grate on a shallow grater, then lay out for a cod.
7. Fresh greenery cut and pour on the finished dish.
8. At the edges, decompose finely sliced \u200b\u200blemon slices.

It is worth mentioning that all dietary cod fillet recipes are suitable for Duucan diet . It remains to wish a pleasant appetite!

Video

The recipe for a delicious and healthy cod dishes can be found in this video.