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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 sacraficing flavor.
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
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.
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.
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
- Simple Cod with Sauteed Spinach
- Baked Cod with Cherry Salsa
- Shrimp and Crab Stuffed Cod - I will be remaking this recipe this week for new images!
- Creamy Seafood Chowder
- Lemon Garlic Mahi Mahi
- Fish Taco Bowls
- Salmon Oscar
Tools used to create this recipe
Enjoy!!
Cod and Zucchini Noodles
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.
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