Poaching cod gently in olive oil and herbs keeps the flesh moist in a way that baking rarely manages. For another gentle white-fish option, see our Baked Halibut with Fennel and Olive Oil. Zucchini shaved into ribbons wilts in the residual heat of the pan, so the whole plate comes together in one skillet with almost nothing to clean up.
Ingredients
- 2 cod fillets (about 170g each)
- 1/2 cup olive oil
- 2 sprigs fresh thyme
- 1 sprig fresh oregano
- 1 bay leaf
- 1/2 tsp fine sea salt
- 2 medium zucchini, shaved into ribbons with a peeler
- 1 lemon, sliced
Instructions
- In a wide, shallow skillet, combine olive oil, thyme, oregano, bay leaf, and salt over medium-low heat.
- Once the oil is warm but not simmering, add the cod fillets in a single layer.
- Poach gently for 8-10 minutes, spooning oil over the top occasionally, until the fish flakes easily.
- Remove the fish and set aside. Add zucchini ribbons to the same pan and toss for 1-2 minutes in the warm herbed oil until just softened.
- Plate the zucchini ribbons, top with cod, and finish with fresh lemon slices.
Nutrition Facts (per serving)
| Calories | 390 |
| Total fat | 29g |
| Total carbohydrates | 5g |
| Dietary fiber | 2g |
| Protein | 28g |
| Sodium | 460mg |
Why This Is Good for Your Gut
Cod is a lean, easily digestible protein that's gentle on a reactive gut, and the abundant olive oil here delivers anti-inflammatory polyphenols. Zucchini is low in fermentable fiber, which makes this a comfortable option for anyone avoiding gas-forming vegetables while still healing, an approach explained further in Finding a Low-Carb Approach Your Gut Can Live With.
Save the leftover herbed poaching oil. It's excellent drizzled over vegetables the next day.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
