July 9, 2015
Cod is a fish found in the cold waters of the Atlantic Ocean, in the North Sea and in the Barents Sea. In the Mediterranean we find a species of cod called Hake which in Italy is widespread in the Tyrrhenian Sea and in the Adriatic.
Because it lends itself to the creation of numerous recipes, cod is a highly digestible food and rich in beneficial substances for our body: it is a fish low in fat, but rich in Omega 3 polyunsaturated fats which contribute to the reduction of bad cholesterol by promoting the increase of the good one.
Cod contains B vitamins and mineral salts such as phosphorus, calcium and iodine.
Being low in fat, it is recommended in low-calorie diets. Cod liver oil is also known, rich in vitamins A and D.
In the kitchen it can be cooked in different ways: steamed, baked, grilled accompanied by delicate vegetable-based side dishes or delicious sauces.
Today we offer you the recipe to make Mediterranean cod cooked in a pan.
INGREDIENTS:
- 2 fresh or frozen cod fillets
- 350 g of tomato puree
- 10 cherry tomatoes
- a handful of Taggiasca olives
- Origan
- chopped parsley
- a pinch of salt
- a pinch of pepper
- evo oil to taste
- 1 clove of garlic
METHOD:
- In an aluminum pan , add the oil and the garlic clove. Add the tomato purée, the cherry tomatoes and the oregano and cook everything over low heat for about 10 minutes.
- Flour the cod fillets (if frozen, defrost them first) and add them to the prepared sauce and cook for another 10 minutes over low heat.
- Then add the olives, salt and pepper and finish cooking for another 5 minutes.
- With the heat off, add the parsley and remove the garlic clove.
- Serve at the table
