Pan fried cod with sauteed veggies – dinner for one!

Wanting to use up some veggies in my fridge as well as changing up my usual land-based protein for one from the sea, I came up with this easy (and low carb!) meal the other week.  It’s really easy to prepare, and you could really use almost any veggies or seasoning you want!




1-2 tblspn olive oil

2 cloves of garlic, minced

1/4 of a red onion, chopped

1-2 small tomatoes, chopped

1 head of baby bok choy, sliced

salt, pepper, chili flakes to taste

1 tblspn balsamic vinegar

Heat a pan over medium heat, add the garlic and onion and sautee until just soft.

Add the tomatoes, bok choy, and seasonings, mix and cover to simmer until soft.

Add the balsamic vinegar 1-2 minutes before serving, to finish off the taste.

Fish: (I used a cod fillet)

1/2 cup flour

salt, pepper, smoked paprika to taste

1/8 cup milk

Mix the flour, salt, pepper and smoked paprika together on a plate or in a long, low container.

Dip the fish in the milk, coating both sides.

Dip the fish in the flour mixture, making sure to get a good, fine coat on boat sides (try not to get your fingers too wet, otherwise they will get sticky!).  Place on a plate until all pieces of fish are coated.

Heat a small amount of oil in a frying pan, and add the fish in quick succession, starting with the thickest piece of fish first.

Cook for 3-4 minutes on each side over medium-low heat, the batter should be a nice golden brown, and the fish should be cooked through but not tough.

Plate the veggies first, and put the fish on top.  I had a bit of soft cheese hanging around, so I put a small spoonful in the middle, which created a nice, creamy texture to the veggies as well.

If you’re looking to add a starch, subsitute a tin of chopped tomatoes for the fresh (more liquid) and add a touch more balsamic vinegar.  Serve over rice or mashed potatoes.


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