Cod with Salsa Verde
Quick, simple and brimming with fresh flavours, our Cod with Salsa Verde brings something a little bit different to the table. High in protein and low in calories, it’ll only take a few minutes to pan-fry your cod to irresistibly flaky perfection. Add a spoonful of our vibrant, zesty, homemade salsa verde and you’re onto an instant winner.
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NutritionPer Serving
- Calories104
- Carbs0.5g
- Protein22g
- Fat1.3g
- Saturates0.3g
- Sugars0g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
We love that this Cod with Salsa Verde recipe looks just as impressive as it tastes. Bursting with herby, garlicky goodness, we’ve brought out the best of the cod’s mild flavours with a zingy, homemade salsa verde sauce.
Salsa verde is a vibrant, herb-rich condiment that’s surprisingly simple to prepare. We’ve blitzed together zesty lemon, tangy capers, mustard, anchovy fillets and garlic for our version, and it pairs with cod like a dream. A gorgeous medley of fresh, citrusy flavours, it works really well with chicken or oven-roasted veg too.
Delicious midweek meals don’t come much quicker than this! You’ll only need to pan-fry your cod loins for around 3 minutes on either side, until they’re irresistibly flaky. Our salsa verde is so punchy and flavourful, a spoonful is more than enough for everyone’s plate.
What diets is this Cod with Salsa Verde suitable for?
Cod with Salsa Verde can be enjoyed on gluten-free and dairy-free diets.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Cod with Salsa Verde?
We’ve used anchovy fillets to add ramp up the savoury flavours in this cod recipe. Anchovy fillets are tiny, salty fish fillets, usually stored in oil inside of small tins or jars. They’re typically found with the tinned goods at most supermarkets.
You’ll also need to find capers. They’re a tiny, pickled flower found most commonly in Mediterranean-style cooking. These small, pickled buds add a gorgeous burst of tangy flavours to this recipe. You’ll find them with the herbs and spices at most supermarkets, usually in a small jar.
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Anchovy fillets are tiny, salty fish fillets. You can find them at most supermarkets or on Amazon.
Capers are small buds that add a tasty tang to Mediterranean-inspired dishes.
How many calories are in this Cod with Salsa Verde?
There are 104 calories per portion in Cod with Salsa Verde, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
Cod with Salsa Verde is perfect if you’re following a calorie-controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Place the basil leaves, parsley leaves, garlic cloves, lemon juice, capers, mustard powder, anchovies, salt and black pepper in a mini chopper. Blitz until finely chopped and you have a green paste. Alternatively, you can use a stick blender. Scrape the Salsa Verde into a small dish.
Step 2
Use a piece of kitchen paper to pat the cod dry. Season both sides of the cod with salt and black pepper. Spray a large frying pan well with low-calorie cooking spray and place over a medium high heat.
Step 3
When the frying pan is really hot, add the cod loin steaks and fry for about 3 minutes on one side until lightly golden. Carefully turn the cod over, using a fish slice and fry the second side for about 3 minutes, until lightly golden. Only turn over once to avoid breaking up the cod. The fish will be cooked when it flakes and is opaque throughout. It may need a little longer depending on the thickness of your cod loin steaks.
Step 4
Carefully transfer the cod onto serving plates using a fish slice. Place a spoonful of Salsa Verde on top of each piece of cod and serve with an accompaniment of your choice.
What could I serve with this Cod with Salsa Verde?
The flavours in our Cod with Salsa Verde are even better when they’re served with any of the following slimming-friendly dishes:
How do you know when Cod with Salsa Verde is cooked?
You’ll know your cod loin steak is cooked when it flakes and is opaque throughout. It may need a little longer than 3 minutes on both sides (roughly 6 minutes in total), depending on the thickness of your steaks.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Cod with Salsa Verde in the fridge?
This recipe tastes best immediately after it’s served.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. It’s fine to store leftovers of the salsa verde in your fridge for 1-2 days, but you’ll want to cook your cod loin steaks from scratch.
Can I freeze Cod with Salsa Verde?
This recipe is not suitable for freezing.
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Cod with Salsa Verde
Quick, simple and brimming with fresh flavours, you can have our Cod with Salsa Verde cooked to flaky perfection in minutes.
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Prep Time
5 MINS
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Cook Time
6 MINS
- KCals 104
- Carbs 0.5G
Instructions
- Place the basil leaves, parsley leaves, garlic cloves, lemon juice, capers, mustard powder, anchovies, salt and black pepper in a mini chopper. Blitz until finely chopped and you have a green paste. Alternatively, you can use a stick blender. Scrape the Salsa Verde into a small dish.
- Use a piece of kitchen paper to pat the cod dry. Season both sides of the cod with salt and black pepper. Spray a large frying pan well with low-calorie cooking spray and place over a medium high heat.
- When the frying pan is really hot, add the cod loin steaks and fry for about 3 minutes on one side until lightly golden. Carefully turn the cod over, using a fish slice and fry the second side for about 3 minutes, until lightly golden. Only turn over once to avoid breaking up the cod. The fish will be cooked when it flakes and is opaque throughout. It may need a little longer depending on the thickness of your cod loin steaks.
- Carefully transfer the cod onto serving plates using a fish slice. Place a spoonful of Salsa Verde on top of each piece of cod and serve with an accompaniment of your choice.
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Recipe notes
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2 comments
See what others have to say
Marion AndersonFriday 23rd February 2024
Can the salsa Verdi be frozen in its own?
LisaMonday 26th February 2024
Hi Marion
We wouldn’t recommend freezing the salsa verdi. Fresh herbs don’t freeze well and will become mushy when defrosted.
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