Cod is not only a delicious fish but also a healthy one, packed with iodine, a necessary mineral for our thyroid. Try this one-pot recipe with cod, potatoes, and herbs, and serve a healthy delicious dinner in just about 35 minutes.
Ingredients (For 4 Servings):
● 1 cod filet, 1½-lb and about 1½ inches thick
● 12 oz. new small fingerling or golden potatoes, sliced into ½-inch thick pieces
● 1 medium shallot, finely chopped
● 2 cloves of garlic
● 1 bottle clam juice, 8 oz. and divided
● 2/3 c. dry white wine
● 1 small bundle of fresh flat-leaf parsley
● 1 small Fresno chile, thinly sliced
● 2 tbsp. freshly squeezed lemon juice, also lemon slices for serving
● 4 tbsp. olive oil, divided
● Kosher salt, as per taste
● Ground black pepper, as per taste
Process of Cooking:
● Heat a shallow pan or a large skillet over medium flame. Pour 1 tbsp. olive oil. Once the oil is heated, add chopped shallot and saute for 1 min. Fry until the shallots become fragrant, and then stir in 2/3 cup of clam juice. Next, add the sliced potatoes and cover the skillet. Simmer it on medium heat for 8 min.
● Take the cod filet and season it with ¼ tsp. of kosher salt and ground black pepper each. Nestle the filet among the potatoes in the pan. Cover the pan and simmer for another 8-10 minutes. The cod should be cooked through and the potato slices should be tender.
● Meanwhile, pulse garlic cloves in a blender until finely chopped. Add fresh parsley and ½ tsp. of salt and pepper each. Blend to mix everything. Gradually add fresh lemon juice, 3 tbsp. of olive oil, and the remaining 1/3 cup of clam juice. Process the mixture until smooth.
● Spoon the parsley and garlic mixture over the cod and potatoes and mix it. Lastly, sprinkle Fresno chile and lemon slices on top. Serve the herby cod and potatoes dinner immediately while piping hot.
Three Effective Ways Olive Oil Can Boost Health
According to a new study, olive oil makes the Mediterranean diet very effective for longevity. This diet is also proven to improve gut health, decrease inflammation, and much more.
A team of researchers from the University of Minnesota has been studying olive oil for nearly a decade, and their findings point out how olive oil functions in the human body and three ways to boost its health effects.
Understanding Olive Oil
But what makes the Mediterranean diet so healthy? According to the research, the fat in olive oil lights up pathways in cells that increase longevity and fight age-related diseases.
The lead researcher and professor Doug Mashek, Ph.D., explains that fat first has to get stored in microscopic lipid droplets. He also explains that it’s not enough to just consume olive oil if people want to get healthy aging effects.
How to Maximize the Benefits?
According to Professor Doug Mashek, olive oil won’t activate those cellular pathways without the right conditions. Once the fat has been stored, it has to be released. The research suggests three ways to boost the effects of olive oil — exercising, fasting, and limiting caloric intake.
Intermittent fasting (IF) is known for boosting longevity too, so coupling a Mediterranean diet rich in olive oil with an IF schedule may be a very good way to get the best of both. And as far as exercise, high-intensity interval training (HIIT) is often recognized for its fat-burning ability. The best part is that the workouts can often be done very quickly.
The team from the University of Minnesota hopes their research will help discover new dietary regimens or treatments to boost health, especially as we age.
But until the day aging is a thing of the past, you can simply incorporate olive oil in your diets and pair it with a good dose of movement.