It is 6pm and you want something healthy but cozy. You need a meal that fills you up without feeling heavy. This High Protein Cod & Potatoes is the answer to your busy night.
There is something magical about the smell of rosemary on a crisp fall evening. This dish delivers a creamy, restaurant-quality feel right in your own kitchen. You will love how simple and fresh it tastes.
Why This Recipe Is a Winner
This recipe is a total winner for a healthy reset. It uses Greek yogurt instead of heavy cream to keep things light. You get all the comfort without the extra fat.
It is perfect for those busy fall weeknights when time is short. Your family gets a balanced, protein-packed meal in under an hour. Even picky eaters love the mild flavor of the cod.
Simple Method
Making this dish is easy and very doable for beginners. You simply boil the potatoes while you sear the fish. The one-pan sauce comes together in just minutes.
Do not worry if you are new to cooking seafood. Pan-searing cod is quick and foolproof. You will feel like a pro when that golden crust forms.
Ingredients You’ll Need
Most of these items are likely already in your pantry or fridge. Fresh herbs make the seasonal flavors really pop.
- 600g Atlantic cod fillets, cut into 4 portions
- 500g Yukon Gold potatoes, peeled and cubed
- 250g Plain non-fat Greek yogurt
- 100ml Low-sodium chicken broth
- 2 cloves Garlic, minced
- 1 tablespoon Fresh rosemary, finely chopped
- 1 tablespoon Olive oil
- 1 teaspoon Lemon zest
- Salt and black pepper to taste
- Fresh parsley for garnish
Step-by-Step
- Boil potato cubes in salted water for 10-12 minutes until fork-tender, then drain and set aside.
- Season cod fillets evenly with salt, pepper, and lemon zest.
- Heat olive oil in a large non-stick skillet over medium-high heat and sear cod for 3-4 minutes per side until the internal temperature reaches 145 degrees Fahrenheit.
- Remove fish from the skillet and set aside; reduce heat to medium and sauté minced garlic and rosemary for 1 minute until fragrant.
- Whisk in the chicken broth and Greek yogurt until a smooth sauce forms, ensuring the heat is not too high to avoid yogurt curdling.
- Add the cooked potatoes to the skillet, tossing gently to coat in the rosemary cream sauce.
- Return cod fillets to the pan, simmer for 2 minutes to incorporate flavors, and garnish with fresh parsley before serving.
Best Ways to Enjoy It
Serve this dish warm while the sauce is creamy and light. It looks beautiful on a large white platter. The golden potatoes look so inviting next to the white fish.
Pair this with a simple side of steamed green beans. A crisp green salad also balances the earthy rosemary perfectly. Set the table and enjoy a peaceful family dinner.
Storage & Reheating
Store any leftovers in an airtight container in the fridge. They will stay fresh for up to two days. This meal is great for a healthy lunch the next day.
To reheat, use a skillet over low heat. Add a splash of broth to loosen the sauce. Avoid the microwave to keep the cod tender and moist.
Recipe Tips
- Turn the heat down before adding the yogurt to prevent curdling.
- Pat the fish dry with paper towels for a perfect golden sear.
- Use Yukon Gold potatoes because they hold their shape well.
- Don’t skip the lemon zest; it brightens the whole dish.
- For a fall twist, add a pinch of ground nutmeg to the sauce.
- Double the sauce if you like your potatoes extra creamy.
- Always use fresh rosemary rather than dried for the best aroma.
Ways to Switch It Up
- Swap the cod for salmon for a boost of healthy fats.
- Use sweet potatoes instead of Yukon Golds for a sweeter flavor.
- Add a handful of fresh spinach at the end for extra greens.
- Try lime zest instead of lemon for a different citrus kick.
FAQs
Can I use frozen cod?
Yes, you can use frozen fillets. Just make sure to thaw them completely first. Pat them very dry before seasoning to get a good sear.
How do I know the fish is cooked?
The fish should be opaque and flake easily with a fork. An internal temperature of 145°F is the safe standard. It should feel firm but tender.
Will my kids like this?
Most kids enjoy this because cod has a very mild taste. The creamy sauce and soft potatoes are very kid-friendly and familiar. It is a great way to introduce seafood.
I hope this cozy recipe brightens your fall evenings. Give it a try and let every bite warm you up. Happy cooking!
— Lidia
High Protein Cod & Potatoes in Rosemary Cream Sauce
Ingredients
- 600 g Atlantic cod fillets, cut into 4 portions
- 500 g Yukon Gold potatoes, peeled and cubed into 1-inch pieces
- 250 g Plain non-fat Greek yogurt
- 100 ml Low -sodium chicken broth
- 2 cloves Garlic , minced
- 1 tablespoon Fresh rosemary, finely chopped
- 1 tablespoon Olive oil
- 1 teaspoon Lemon zest
- Salt and black pepper to taste
- Fresh parsley for garnish
Instructions
- Boil potato cubes in salted water for 10-12 minutes until fork-tender, then drain and set aside.
- Season cod fillets evenly with salt, pepper, and lemon zest.
- Heat olive oil in a large non-stick skillet over medium-high heat and sear cod for 3-4 minutes per side until the internal temperature reaches 145 degrees Fahrenheit.
- Remove fish from the skillet and set aside; reduce heat to medium and sauté minced garlic and rosemary for 1 minute until fragrant.
- Whisk in the chicken broth and Greek yogurt until a smooth sauce forms, ensuring the heat is not too high to avoid yogurt curdling.
- Add the cooked potatoes to the skillet, tossing gently to coat in the rosemary cream sauce.
- Return cod fillets to the pan, simmer for 2 minutes to incorporate flavors, and garnish with fresh parsley before serving.
