This Cod Filets with Carrots, Celery, Onions, and Spinach is a beautifully balanced meal full of vibrant vegetables and tender fish. The cod (треска in Bulgarian) is cooked perfectly in a skillet and placed over sautéed vegetables, creating a wholesome dish that’s easy to prepare yet visually stunning. This recipe is perfect for a healthy dinner, full of fresh flavors and essential nutrients.
Preparation Time
- Prep time: 20 minutes
- Cook time: 30 minutes
- Total time: 50 minutes
Ingredients (for four people)
For the Cod Fillets
- 4 cod fillets (about 5-6 oz each, треска in Bulgarian)
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1 tablespoon butter
- Lemon wedges for serving
For the Vegetables
- 3 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 medium onion, finely sliced
- 2 spring onions (green onions), chopped
- 2 cups fresh spinach leaves
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 1/2 cup vegetable broth (or fish broth)
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Sauté the Vegetables
Start by heating olive oil in a large skillet over medium heat. Add the diced carrots, celery, and sliced onions. Sauté the vegetables for about 6-8 minutes, stirring occasionally, until they soften. Next, add the minced garlic and chopped spring onions, cooking for another 2 minutes until fragrant. Pour in the vegetable broth, allowing the vegetables to simmer for another 5 minutes until tender. Season with salt and pepper, then cook in the fresh spinach leaves until they wilt down. Set the sautéed vegetables aside, keeping them warm.
Step 2: Pan-Sear the Cod Fillets
Meanwhile, season the cod fillets with salt and pepper on both sides. Heat more olive oil and butter over medium-high heat in the same skillet used for the vegetables. Once the butter melts and begins to bubble, place the cod fillets in the pan. Let the fillets cook undisturbed for about 3-4 minutes until the bottom turns golden brown and the fish easily releases from the pan. Flip the fillets and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork.
Step 3: Assemble the Dish
To serve, arrange the sautéed vegetables on each plate, creating a bed of colorful veggies. Place the perfectly pan-seared cod fillet on top of the vegetables. Garnish with freshly chopped parsley and serve with lemon wedges on the side for a bright, zesty finish.
Tips and Tricks
- Perfectly Sautéed Vegetables: Simmer the vegetables, allowing them to soften without browning too much. This helps bring out their natural sweetness, which pairs wonderfully with the delicate cod.
- Crispy Cod Skin: For crispy skin, make sure the fillets are dry before placing them in the pan, and don’t move the fish until it’s ready to flip.
- Add Depth with Broth: Use fish broth, or white wine instead of vegetable broth for added flavor depth.
Serving Suggestions
- Serve with Rice or Quinoa: Pair the cod fillets and vegetables with rice or quinoa for a filling, hearty meal.
- Crusty Bread: Serve with a slice of crusty bread to mop up any extra broth and juices from the vegetables.
Wine Pairing
- General Wine Suggestion: A crisp Sauvignon Blanc or Chardonnay pairs perfectly with the light, fresh flavors of the cod and vegetables.
- Bulgarian Wine: A refreshing Dimyat or Misket from Bulgaria would complement the dish’s lightness and enhance its fresh flavors.
Nutritional Information (Per Serving)
- Calories: 380 kcal
- Protein: 35g
- Fat: 20g
- Carbohydrates: 15g
- Fiber: 5g
- Sugar: 5g
- Cholesterol: 85 mg
- Sodium: 320 mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free as long as the broth is gluten-free.
- Dairy-Free: For a dairy-free version, omit the butter and add olive oil.
About the Cod Fillets With Vegetables
This Cod Fillets with Carrots, Celery, Onions, and Spinach is a light and nutritious meal packed with fresh vegetables and flaky, tender cod fillets. The sautéed vegetables provide a subtle sweetness and earthy flavor that complements the delicate cod, while the broth adds a hint of richness. It’s a perfect recipe for a weeknight dinner or a healthy, flavorful meal anytime.
Cultural Context
Cod, known as треска in Bulgarian, is a popular fish used in various European cuisines, especially in Mediterranean and Scandinavian countries. Pairing cod with fresh vegetables like carrots, celery, and spinach is common in these regions, where light, wholesome dishes are preferred. This recipe showcases the versatility of cod, highlighting its delicate flavor with fresh, simple ingredients that reflect a healthy, modern European cooking style.
