Cod on a bed of melted leeks
Nutrition per serving
A pearly cod fillet on a creamy yet light melted leek base. Fine, delicate and rich in lean protein, it is a healthy, elegant supper that is easy to prepare.
Prep: 15 min | Cook: 25 min | Servings: 4 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 234 kcal · 40 g protein · 6 g carbohydrate · 5 g fat
Ingredients
Method
- Cook the sliced leeks gently until soft.
- Thicken with the milk and the cornflour mixed with a little water.
- Place the cod on the leeks.
- Cover and cook for 10 minutes.
Nutritional benefits
Cod is a very digestible, low-calorie source of lean protein that is good for cholesterol. Leeks provide fibre for few calories, and thickening with milk (no cream) keeps the dish light. A fine, balanced supper that is ideal if you are watching your weight.
Variations and substitutions
- With salmon or monkfish.
- With spinach instead of leeks.
- Lactose-free: use a plant-based milk.
- With rice or steamed potatoes.
Storage and preparing ahead
Keeps for 2 days. Reheat gently to keep the fish tender.
💡 Good to know
Cook the leeks gently with the lid on: they turn meltingly soft and creamy without any added fat.
Related reading
Discover more: high-protein recipes · cholesterol-friendly recipes · slimming recipes · gluten-free recipes.
Foods in this recipe: cod · leeks · milk · cornflour · olive oil.
You might also like these recipes: Provençal-style cod with tomatoes and olives · Baked sea bream with Mediterranean vegetables · Avocado, prawn and grapefruit salad.
