Nordic Cod Skillet with Zucchini and Green Beans
Golden cod and tender green vegetables come together with a reduced herb sauce, tart with sumac and finished with dill and parsley.
Fits Celiac, Hashimoto's, PCOS and 14 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 650 g cod fillets, fresh, skinless
- 350 g zucchini, cut into small dice
- 250 g green beans, trimmed and finely sliced
- 1 yellow onion, finely diced
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 150 ml water
- 20 g fresh parsley, chopped
- 10 g fresh dill, chopped
- ½ tsp dried thyme
- 7 g fine salt
- ½ tsp sumac
Method
- Salt cod, then sear in hot oil until golden; turn and finish cooking.
- Set aside the children's cod and vegetables; return them to the pan and cook fish to 145°F.6 min timerKids’ plate comes out here
- Soften onion and garlic; add zucchini, beans, water and thyme, then simmer until tender.10 min timer
- Remove cooked vegetables; reduce pan juices until thick and coating.2 min timer
- Stir in sumac, parsley and dill; spoon the reduced sauce over cod.
Kids’ plate: Cod and vegetables
On the plate: Flaked cod with soft zucchini and finely sliced green beans from the skillet.
Make it a game: Find the green bean pieces alongside the fish. Choose a forkful whenever you like.
Set it aside at step 2, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Cod, vegetables, olive oil and herbs cook without dairy, soy, legumes or grains.
- Low-histamine: Fresh cod cooks with browned onion and garlic; reduced water, herbs and sumac build a savory sauce.
- Gluten-free: Fresh cod and vegetables cook in olive oil and water, without grains or packaged sauce.
- Anti-inflammatory: Cod, zucchini, green beans, olive oil and herbs make a vegetable-rich skillet.
- Pregnant: Fresh cod is cooked in the skillet; there is no alcohol or unpasteurised food.
- Toddler (1–3): Soft vegetables accompany flaked cod with bones checked.
- Kid (4–12): Mild cod flakes and familiar soft vegetables come together in one skillet.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. 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 to start.
Plan your dinnersMore Celiac recipes
Nordic Salmon with Butternut Squash and Zucchini
Crisp-skinned salmon rests over tender squash and zucchini, with a sage-rich pan sauce reduced to a savory finish and lifted with sumac.
Kids’ plate: Salmon and squash
Middle Eastern Lamb Kofta Skewers
Crisp-edged, cumin-scented lamb kofta wears a sticky pomegranate glaze, finished with lemon and cool mint.
Hungarian Beef Goulash
Deeply browned beef and soft potatoes simmer in a rich paprika sauce, sharpened with cider vinegar and fresh parsley.
French Chicken Fricassée with Butternut Squash and Carrots
Crisp chicken thighs simmer with sweet squash and carrots in a thyme-sage sauce, with grated apple adding a gentle tart finish.
Kids’ plate: Chicken and Squash Bites
Nordic Cod with Cranberry Pan Sauce and Green Beans
Golden cod and tender green beans meet a thick cranberry-apple sauce, balanced with dill and deeply browned onion.
Kids’ plate: Cod Bites with Green Beans
Greek Beef Patties with Cranberry-Mint Pan Sauce
Juicy beef patties tuck grated vegetables inside, with a thick tart cranberry-apple sauce and fresh mint over the browned skillet bits.
Kids’ plate: Beef Patty Bites
This recipe also fits: 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, Kid-friendly recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.