Steamed Cod: A Light and Healthy Recipe

Steamed Cod: Gentle Cooking for Pure Flavor

Steaming is the technique that best preserves the natural flavor of cod. It adds no fat, doesn't dry out the fibers, and retains all nutrients. A properly steamed cod loin has a silky texture that no other method can achieve.

Steaming works especially well with Icelandic cod. Being a firm and compact-fleshed fish, it withstands cooking without falling apart. The result is a loin that flakes cleanly when pressed with a fork.

You don't need a professional steamer. A metal colander over a pot of boiling water works perfectly. The important thing is that the steam circulates around the fish without the water touching it.

Basic Recipe: Mediterranean Steamed Cod

Ingredients for 2 servings

• 2 desalted cod loins (200g each)
• 1 ripe tomato, sliced
• 1 small zucchini, thinly sliced
• 6 black Aragón olives
• 1 clove garlic, thinly sliced
• Extra virgin olive oil
• Flaky sea salt, black pepper
• Fresh basil leaves

Preparation

Step 1. Fill a pot with 5 cm of water. Add a few sprigs of thyme, a bay leaf, and half a lemon, cut, to the water. These aromatics will perfume the steam and give a subtle nuance to the fish. Bring to a boil over high heat.

Step 2. Prepare a vegetable base in the steamer basket (or a large metal colander). Arrange the zucchini and tomato slices to form a bed. Place the cod loins on top with the skin side up. Distribute the olives and sliced garlic around them.

Step 3. When the water boils, place the basket over the pot. Cover tightly. Cook for 10-12 minutes for loins 3 cm thick. Do not lift the lid during cooking: each time you open it, you lose steam and temperature.

Step 4. Remove from steam. Carefully transfer to a plate (use a wide spatula). Drizzle with raw extra virgin olive oil, flaky sea salt, pepper, and fresh basil leaves. Serve immediately.

Nutritional value per serving: approximately 220 kcal, 36 g protein, 8 g fat (almost all from olive oil), 0 g carbohydrates.

Asian Version: Steamed Cod with Ginger and Soy

This version is inspired by Cantonese steamed fish, one of the most elegant dishes in Chinese cuisine. The combination of soy, ginger, and sesame oil transforms cod into something completely different.

Ingredients

• 2 desalted cod loins
• 3 cm fresh ginger, cut into very fine julienne
• 2 spring onions, thinly sliced (green and white parts)
• 2 tablespoons light soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon sugar
• 1 tablespoon rice wine (or dry sherry)
• Fresh cilantro

Preparation

Place the cod loins on a heat-resistant plate that fits inside your steamer. Distribute half of the ginger and the white part of the spring onions over the fish. Drizzle with rice wine.

Steam for 10-12 minutes. Meanwhile, in a bowl, mix the soy sauce, sesame oil, and sugar. Stir until the sugar dissolves.

When the cod is ready, remove the cooked ginger and spring onion (they have imparted their flavor but are now soft). Top with fresh ginger, julienned spring onion, and cilantro. Pour the soy sauce over it.

The finishing touch: heat 2 tablespoons of peanut or sunflower oil until smoking hot. Pour it over the fish. The hot oil sizzles upon contact with the fresh herbs, releasing all their aromas. Serve with plain white rice.

Variations and adaptations

Steamed cod with pepper sauce. Steam the cod according to the basic recipe. Separately, roast 2 red peppers in the oven (220 °C, 25 minutes). Peel them, blend with a roasted garlic clove, 2 tablespoons of oil, and a pinch of paprika. Spoon this red sauce over the cod.

Steamed cod en papillote. If you don't have a steamer, en papillote is an excellent alternative. Place the cod with the vegetables on a large rectangle of parchment paper. Close to form an airtight package. Bake at 200 °C for 15 minutes. The steam is generated inside the package.

Steamed cod with citrus. Place thin slices of orange and lemon under the cod before cooking. Add a few sprigs of fresh fennel. The result has a very delicate citrus perfume. Dress with olive oil flavored with orange zest.

Technique: how to know if steamed cod is done

Steamed cod has a small margin of error. Going over by 2 minutes means dry and fibrous fish.

The fork test: Insert a fork into the thickest part of the loin and twist slightly. If the flakes separate easily, it's ready. If it resists, it needs 1-2 more minutes.

The thermometer test: If you have a kitchen thermometer, the ideal internal temperature is 60-63 °C. At 65 °C, it already starts to dry out.

The visual test: The flesh changes from translucent to opaque white. When the center of the loin loses its transparency, remove it from the steam. Residual heat will finish the cooking.

Approximate times by thickness:

• 2 cm loin: 7-8 minutes
• 3 cm loin: 10-12 minutes
• 4 cm loin: 13-15 minutes
• 5 cm piece: 16-18 minutes

Nutritional benefits of steamed cod

Steamed cod is one of the healthiest dishes you can prepare. Since no oil is used in cooking (only added raw when serving), the caloric intake is minimal.

• High in protein: 18-20 g per 100 g of cod. Complete protein with all essential amino acids.
• Low in fat: Less than 1 g of fat per 100 g. Cod is one of the leanest fish.
• Rich in vitamin B12: One serving covers 100% of daily needs.
• Source of iodine and selenium: Minerals difficult to obtain from other food sources.
• Omega-3: Although cod is lean, it contains significant amounts of EPA and DHA omega-3 fatty acids.

For a weight control diet, steamed cod with vegetables is a dish under 250 kcal that satisfies like one of 400. Protein has the highest satiating effect of all macronutrients.

Frequently asked questions about steamed cod