A fish-based main course. No frying, breading or bucketloads of calories. But no less delicious, because the fish gets its character from a melt-in-your-mouth sauce. Write this recipe down, because it is a way to make an original dinner in 25 minutes.
Time in the kitchen is my time. I feel like the alchemists of old, who painstakingly tested chemical reactions in search of the philosopher’s stone. I am searching for it too, but instead of a substance that will turn everything into gold, I am looking for the perfect flavor. And sometimes it is hidden not in elaborate recipes, but in truly simple things. Just like cod in coconut sauce.
This recipe is for everyone, from beginners to gourmets, because not only can everyone manage it, everyone will enjoy it too. And it will take you no more than two quarters of an hour. A true kitchen sprint. The short cooking time has its reasons: cod is a delicate fish, and delicate things need to be treated delicately. Cod fried or baked for too long turns into a dry husk. Fortunately, there are ways around that.
For health, for beauty
The simplest way to make juicy fish is to bread it. Egg and breadcrumbs create a layer on the fillet that seals in the moisture. There is just one catch: delicious, crispy breading absorbs fat like a sponge while frying. And that means quite a lot of unnecessary calories.
The solution is the oven. It works well in many recipes that we want to make a little lighter. However, it needs to be used wisely. In the case of fish, that means a fairly short baking time. Cod needs only a few minutes. That will certainly be enough. Our magic weapon here is the sauce.
The coconut-milk-based sauce is very simple, aromatic and… surprising. The cod will have an exotic, slightly sweet flavor, while the milk will ensure that the fish does not dry out. Coconut milk is a healthier option than cream—it contains plenty of fatty acids that have a beneficial effect on both health and beauty.
Cod in coconut sauce has one more superpower: it is almost calorie-free. One serving contains just 239 calories. Diet food? Definitely. And delicious too. Could you ask for anything more from dinner?
If you like fish, be sure to try cod baked in bacon.
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Enjoy!
Recipe
Serves 4
Ingredients
- 600 g cod (4 pieces of 150 g each)
- 100 g onion (one medium onion)
- 1 clove of garlic
- 1 teaspoon curry seasoning
- 150 ml coconut milk
- 100 ml vegetable stock
- 1 tablespoon coconut oil
- salt
- fresh coriander.
Method
- Preheat the oven to 200 degrees. Cut the onion into wedges and press the garlic through a garlic press. Season the cod with salt and pepper.
- Heat the coconut oil in a frying pan. Add the onion and fry for 2 minutes, stirring frequently. The onion should become translucent but not brown. Add the garlic and fry for another minute. Sprinkle the onion and garlic with the curry seasoning. Fry for another minute, stirring continuously.
- Pour the stock and coconut milk over the onion and garlic. Bring to a boil and reduce the heat. Cook for about 10 minutes, until the sauce thickens.
- Place the fish in a baking dish. Put it in the preheated oven and bake for 8 minutes. Pour over the prepared coconut sauce and bake for another 5 minutes.
- Serve with rice, sprinkled with chopped coriander.
