Pan-Poached Cod with Sweet Leeks and Carrots
Tender white fish gently steamed over sweet, melting leeks and sliced carrots with fresh thyme.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Low-histamine
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- One pan
- Quick
- Gluten-free dairy-free
Ingredients
- 600 g fresh cod fillets, boneless, cut into 4 portions
- 4 carrots, peeled and thinly sliced into half-moons
- 2 leeks, white and light green parts only, washed well and thinly sliced
- 2 tbsp olive oil
- 1 tbsp fresh thyme leaves
- ¾ tsp fine sea salt
- ½ cup water
Method
- Warm 1 tablespoon of olive oil in a wide, lidded pan over medium heat. Add the sliced leeks, sliced carrots, fresh thyme, and 0.5 teaspoon of sea salt. Sauté gently until leeks soften.5 min timer
- Pour in 0.5 cup of water. Place the cod fillets directly on top of the bed of vegetables. Drizzle the fish with the remaining 1 tablespoon of olive oil and sprinkle with the remaining 0.25 teaspoon of sea salt.
- Cover tightly with the lid, reduce heat to low, and poach until the carrots are completely soft and the cod is opaque and reaches 145°F/63°C in the center.10 min timer
- Remove the lid and transfer the fish and vegetables to shallow bowls with a spoonful of the flavorful pan juices.
Why it works
- Autoimmune protocol (AIP): Flavored simply with fresh thyme, leeks, and olive oil without nightshades, seeds, or coconut.
- Hashimoto's thyroiditis: Features fresh white fish and seasonal garden vegetables without gluten or soy.
- Pregnant: Low-mercury white cod poached cleanly in a braising broth without wine.
- Toddler (1–3): Tender poached cod flakes apart effortlessly alongside soft-cooked carrots.
- Kid (4–12): Naturally sweet braised leeks and tender flaky fish offer a gentle, mild dinner.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.