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Cod and Zucchini Noodles

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Pan-seared Cod and Zucchini Noodles in a rich and creamy turmeric sauce with sun-dried tomatoes is a healthy, quick and easy meal. There is no need to boil noodles, which also keeps this recipe low in calories and carbs without sacrificing flavor.

Check out Zucchini and Squash Recipes for more delicious recipes, and to learn about the different types of squash!

Looking down on seasoned cod laying on a bed of zucchini noodles topped with a turmeric cream sauce and a black fork off to the side.

The flavors are subtle and interesting, guaranteed to keep everyone happy.

Ingredients needed to create this recipe

  • cod fillets
  • paprika
  • turmeric
  • oregano
  • chili powder
  • sea salt
  • black pepper
  • buckwheat flour – or substitute flour of your choice
  • olive oil
  • vegetable stock
  • cream – dairy or coconut
  • green onions
  • zucchini
  • sea salt
  • olive oil
  • garlic
  • sun-dried tomatoes

Be sure to check out the detailed printable recipe card below

How to make pan-seared cod with zucchini noodles and tomatoes

Make zucchini noodles (zoodles) using a spiralizer or julienne peeler. Spread out on paper towels and sprinkle with sea salt. Set aside.

Combine the paprika, turmeric, oregano, chili powder, salt and pepper together in a small bowl. Sprinkle evenly over the cod fillets.

(I have no idea what happended to my step-by-step images. I guess my camera ate them!)

Coat each filet with flour.

Heat 2 tablespoons of olive oil in a non-stick skillet over medium-high heat and pan fry the cod until golden, about 5 minutes. Carefully flip over to the other side and cook until golden brown.

Looking down on two seasoned cod fillets in a non-stick pan.

Remove from pan, place on a plate and cover.

Heat 1 teaspoon of oil in the skillet over medium-high heat. Add the minced garlic and cook until fragrant, about one minute.

Add the zoodles and cook until they soften slightly, stirring occasionally for about 3 to 4 minutes.

Zucchini noodles in a non-stick pan.

Add the sun-dried tomato slices and cook until heated through.

Zucchini noodles and sun-dried tomato strips in a non-stick skillet.

Divide the zoodles between two bowls and place a cod filet on top. Cover.

Looking down on a white plate topped with zucchini noodles and tomato strips.

Wipe out the skillet and pour in the cream and vegetable stock. Bring to a boil, then reduce heat and simmer for 2 to 3 minutes.

Pour the sauce over the cod and zoodles. Sprinkle with chopped green onions and serve.

Crazy delicious!!

Recipe Notes & Tips

  • If you prefer to cook your meal in a different order, go for it. This pattern made the most sense to me.
  • For Keto – substitute almond flour, or just skip the flour all together.
  • For Whole30/Paleo – Substitute cassava flour, or flour of your choice. Substitute canned coconut milk or cashew cream for the cream. Shake can before opening!

More delicious fish recipes

Tools used to create this recipe

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Enjoy!!

Looking down on a white plate with seasoned cod on a bed of zucchini noodle topped with a turmeric cream sauce.

Cod and Zucchini Noodles

Pan-seared Cod and Zucchini Noodles in a rich and creamy turmeric sauce with sun-dried tomatoes is a healthy, quick and easy meal.
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Print Rate
Course: Main Course
Cuisine: American
Keyword: fish recipes, healthy, best cod recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2 Servings
Calories: 482kcal
Author: Lisa Johnson

Equipment

  • Non-Stick Skillet

Ingredients

For the Fish

  • 10 ounce cod fillets two 5 to 6 ounce, defrosted
  • 1 teaspoon turmeric
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • .50 teaspoon sea salt
  • .50 teaspoon chili powder
  • .25 teaspoon black pepper
  • 1 tablespoon buckwheat flour or flour of your choice*
  • 2 tablespoons olive oil

For the Zoodles

  • 2 medium zucchini
  • 1 teaspoon olive oil
  • 1 large clove garlic minced
  • 5 sun-dried tomatoes packed in oil, cut into strips

For the Sauce

  • .25 cup vegetable stock
  • .33 cup cream dairy or non-dairy**
  • 3 tablespoons chopped green onions to garnish

Instructions

  • Make zucchini noodles (zoodles) using a spiralizer or julienne peeler. Spread out on paper towels and sprinkle with sea salt. Set aside
  • Combine the paprika, turmeric, oregano, chili powder, salt and pepper together in a small bowl. Sprinkle evenly over the cod fillets. Coat each filet with flour.
  • Heat 2 tablespoons of olive oil in a non-stick skillet over medium-high heat and pan fry the cod until golden, about 5 minutes. Carefully flip over to the other side and cook until golden brown.
  • Remove from pan, place on a plate and cover.
  • Heat 1 teaspoon of oil in the skillet over medium-high heat. Add the minced garlic and cook until fragrant, about one minute.
  • Add the zoodles and cook until they soften slightly, stirring occasionally for about 3 to 4 minutes.
  • Add the sun-dried tomato slices and cook until heated through. Divide the zoodles between two bowls and place a cod filet on top. Cover.
  • Wipe out the skillet and pour in the cream and vegetable stock. Bring to a boil, then reduce heat and simmer for 2 to 3 minutes.
  • Pour the sauce over the cod and zoodles. Sprinkle with chopped green onions and serve.

Notes

  • If you prefer to cook your meal in a different order, go for it. This pattern made the most sense to me.
  • For Keto – *substitute almond flour, or just skip the flour all together.
  • For Whole30/Paleo – *Substitute cassava flour, or flour of your choice. **Substitute canned coconut milk or cashew cream for the cream. Shake can before opening!
  • 11 carbs are from the buckwheat flour. Omit to keep carbs lower.

Nutrition

Calories: 482kcal | Carbohydrates: 19g | Protein: 31g | Fat: 33g | Saturated Fat: 12g | Cholesterol: 115mg | Sodium: 831mg | Potassium: 1414mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1863IU | Vitamin C: 41mg | Calcium: 108mg | Iron: 3mg

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