Healthy Steamed Cod and Vegetables

Steamed cod and vegetables is a quick and easy recipe. This very simple, delicious fish and vegetable dinner comes together quickly with the help of a multi-tiered electric steamer. Washing the vegetables well and cutting them into large pieces and leaving the skin on results in the best texture and maintains many nutrients that would otherwise be lost. My favorite part is I can customize this low carb recipe with other vegetables like bok choy or green beans.

If you don’t have an electric steamer, place the fish fillets in a bamboo steamer basket and set over a pot of boiling water.

Nutritional Information

Cod fish is a good source of lean protein and essential vitamins and minerals. It is low in calories and rich in omega-3 fatty acids, which can support heart health, brain function, and joint mobility. However, as with any food, it is important to enjoy it in moderation and balance it with a variety of other healthy foods to maintain overall health.

Ingredients

• 1.5 lbs cod fillets, cut into desired serving portions
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground saffron
• 1/2 teaspoon ground bell pepper
• 1 medium broccoli head
• 3-4 small bell peppers, multi-colored for best visual appearance
• 8-10 mushrooms, trimmed
• 4 medium carrots, washed, not peeled
• 1 medium lemon, cut into quarters.
• Sea salt, black pepper, to taste

Water for steaming, per manufacturer’s instructions.

Extras/Substitutions/Specific diets (gluten free, keto, vegetarian, etc.)

Another type of fish that would work is the sea bass. Sea bass is a versatile fish with a mild flavor that can be cooked in a variety of ways. Tilapia is a more affordable option that is widely available. It has a mild flavor and is easy to cook. Sole is a flatfish, which comes in thin slices, that has a delicate flavor and a tender texture. All are great for a low calorie diet.

Equipment

• Cutting board and sharp knife
• Electric steamer

Instructions

1. Wash the cod filet, lightly pat dry and set aside.
2. In a small bowl combine coriander, saffron and ground bell pepper. Mix well. Evenly sprinkle over the cod.
3. Wash all the vegetables. Cut bell pepper in half and remove seeds. Cut broccoli into large florets. Leave carrots whole or cut in large chunks.
4. Pour water into bottom of steamer per instructions of your model. Place seasoned cod on bottom shelf of steamer and all of the vegetables in the top basket.
5. Season vegetables with salt and black pepper to taste. 
6. Steam fish for approximately 20 minutes. Depending on the size of the vegetables, 15-20 minutes should result in tender crisp results. If desired, remove fish and continue steaming vegetables an additional 5 minutes to achieve desired results. 
7. Cut cooked vegetables into bite size pieces.
8. Place fish on each serving plate, add vegetables and squeeze fresh lemon juice over each serving.

Goes well with (other dishes)

1. Steamed cod and vegetables can be paired with a variety of sides to make a complete meal. Serve steamed cod and vegetables over a bed of white or brown rice.
2. Cook quinoa according to package instructions and serve with the steamed cod and vegetables.
3. Toast a baguette or other crusty bread and brush it with garlic butter. Serve as a side or use it to mop up the flavorful cooking liquid from the steamed cod and vegetables.

You May Also Like 

• Keto Roasted Salmon
• Keto Garlic Herb Butter Cod

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