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.
Fits Celiac, Hashimoto's, PCOS and 14 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 600 g fresh cod fillets, skinless and boneless
- 300 g zucchini, cut into 1 cm cubes
- 200 g green beans, trimmed and cut into short pieces
- 1 yellow onion, finely chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 12 g fresh dill, chopped
- 12 g fresh parsley, chopped
- 180 ml water
- 100 g fresh cranberries, roughly chopped
- 80 g fresh apple, peeled and finely grated
- 1.1 tsp salt
Method
- Salt cod, then sear in hot olive oil until golden on both sides.
- Set aside the kids’ fish; return it to the pan to finish cooking.Kids’ plate comes out here
- Cook onion and garlic in the pan until deeply golden and fragrant.6 min timer
- Add cranberries, apple and water; simmer until soft and sauce-like.10 min timer
- Add zucchini and beans; simmer until tender, then nestle cod back in.10 min timer
- Cook fish to 145°F; finish with dill and parsley, flaking for children.
Kids’ plate: Cod Bites with Green Beans
On the plate: Plain flaked cod with soft zucchini and green beans, with a little cranberry-apple sauce.
Make it a game: Let the green beans be stepping stones beside the fish. Choose a path through the soft vegetables at your own pace.
Set it aside at step 2, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Cod, zucchini, green beans and fruit cook without soy, legumes, grains or dairy.
- Low-histamine: Fresh cod gets a cranberry-apple sauce with deeply browned onion and garlic, without stock, vinegar or citrus.
- Gluten-free: Fresh cod and vegetables make the pan sauce without grain products or bottled sauces.
- Anti-inflammatory: Cod, olive oil, vegetables, cranberries and apple come without added sugar.
- Pregnant: Fresh cod is the low-mercury fish choice, with no raw, unpasteurised or alcoholic ingredients.
- Toddler (1–3): Soft vegetables and finely flaked cod are served in small pieces.
- Kid (4–12): Mild cod flakes and tender vegetables come with a cranberry-apple dipping sauce.
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.
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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, Gluten-free dairy-free recipes.