Description
Carrot & Ginger Purée with Pan-fried Cod is a delightful dish that beautifully balances the natural sweetness of carrots with the warm spice of ginger. This comforting meal is not only easy to digest but also a feast for the senses, making it perfect for busy weeknights or cozy weekends. With a creamy purée and perfectly pan-fried cod, this recipe offers a nourishing experience that’s both satisfying and gentle on the tummy.
Ingredients
Scale
- 4 medium fresh carrots, chopped
- 1 thumb-sized piece fresh ginger, sliced
- 2 cod fillets (approximately 6 oz each)
- 1 cup low-sodium vegetable broth
- 1 tbsp olive oil
- Salt and freshly cracked pepper to taste
Instructions
- Peel and chop the carrots into small chunks.
- In a saucepan, cover the carrots with vegetable broth. Bring to a boil, then simmer for 15-20 minutes until tender.
- Add sliced ginger to the saucepan and blend until smooth using an immersion blender. Season lightly with salt if desired.
- Heat olive oil in a non-stick skillet over medium-high heat. Season cod fillets with salt and pepper, then pan-fry for 3-4 minutes per side until golden brown.
- Serve the carrot and ginger purée on plates topped with seared cod fillets. Drizzle any leftover olive oil from the pan over the dish.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Frying
- Cuisine: Healthy
Nutrition
- Serving Size: 1 plate (approximately 400g)
- Calories: 340
- Sugar: 6g
- Sodium: 420mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 22g
- Cholesterol: 60mg