Cod with potatoes and paprika. One of the easiest ways to prepare cod. A tasty and healthy dinner with Spanish flavours.
Recipe courtesy Seafood from Norway
Prep/cooking time: 30-40 mins
Serves: 4
Skill level: Easy
Ingredients
4 cod loins
4 large potatoes
4 cloves of garlic
2 tbsp paprika
1 cup of white wine
Olive oil
Fresh parsley
Salt
Method
- Peel and cut the potatoes into slices, approx. 2 cm thick.
- In a pot with plenty of water, boil the potatoes with a pinch of salt. Boil for 20 minutes until tender. When 5 minutes of the boiling remains, add the cod loins.
- Strain the water of the potatoes and salted cod. Keep one glass of the cooking water.
- Finely slice the garlic. Heat up a frying pan with a little olive oil, add the garlic and fry while stirring until golden. Add the paprika and white wine, let it reduce and add a little of the cooking water.
- Place the cod on top of the potatoes and pour over the garlic sauce.
- Sprinkle over a bit parsley.
The Nutritional Profile of Cod
Cod is a lean white fish that is rich in several essential nutrients. Here’s a closer look at the key components that contribute to its health benefits:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 105 |
| Protein | 23g |
| Fat | 0.9g |
| Omega-3 Fatty Acids | 0.3g |
| Vitamin B12 | 1.7µg (29% DV) |
| Vitamin D | 33 IU (8% DV) |
| Selenium | 34µg (49% DV) |
| Phosphorus | 202mg (20% DV) |
As seen in the table above, cod offers an excellent source of protein while being low in calories and fat. It also provides several vitamins and minerals that are vital for maintaining overall health.