Cod with Creamy Sauce with Zoodles

Cod with Creamy Sauce with Zoodles

Primal • Low-Carb • High-Protein • Pescatarian • Gluten-Free Option

Introduction

This Cod with Creamy Sauce with Zoodles is a light but satisfying high-protein dinner made with tender cod fillets, zucchini noodles and a creamy, aromatic sauce flavoured with garlic, herbs, spices and sun-dried tomatoes.

Using spiralised zucchini instead of conventional pasta keeps the meal naturally lower in carbohydrates while adding extra vegetables. Cod provides a lean source of complete protein, while cream and vegetable stock create a smooth sauce that pairs beautifully with the mild fish.

Paprika, turmeric, oregano and chilli give the cod plenty of flavour, while fresh chives, garlic and sun-dried tomatoes add freshness and savoury depth.

This easy low-carb cod with zucchini noodles is ideal when you want a colourful, vegetable-rich fish dinner without relying on traditional pasta.

Benefits of All the Ingredients

Cod

Cod provides the primary source of protein in this dish.

It is a lean, complete protein containing all nine essential amino acids and provides important micronutrients including vitamin B12, selenium, phosphorus and iodine.

Its mild flavour also makes cod particularly versatile because it readily takes on the flavours of herbs, spices and creamy sauces.

Paprika

Paprika adds colour, warmth and a mild pepper flavour to the cod.

Made from dried peppers, paprika contains naturally occurring carotenoid pigments responsible for its characteristic red colour.

Different varieties range from sweet and mild to smoky or hot, allowing the flavour of the dish to be easily adjusted.

Turmeric

Turmeric gives the sauce a warm golden colour and earthy flavour.

It contains a group of naturally occurring compounds called curcuminoids, the best known of which is curcumin.

Only a small amount is needed because turmeric has a distinctive colour and flavour.

Oregano

Oregano provides a savoury Mediterranean-style herbal flavour that pairs particularly well with fish, garlic and sun-dried tomatoes.

It contains naturally occurring aromatic compounds including carvacrol and thymol, along with various plant polyphenols.

Chilli Powder

Chilli powder adds gentle heat and another layer of flavour.

Chilli peppers naturally contain capsaicinoids, including capsaicin, which are responsible for their characteristic heat.

The amount can easily be reduced or omitted when preparing the dish for anyone who prefers milder flavours.

Buckwheat Flour

A small amount of buckwheat flour helps give the creamy sauce a slightly thicker consistency.

Despite its name, buckwheat is not a type of wheat. It is a naturally gluten-free pseudocereal and provides small amounts of fibre, magnesium and manganese.

However, when cooking for someone with coeliac disease, use buckwheat flour specifically labelled gluten-free, as cross-contact with gluten-containing grains can occur during processing.

Vegetable Stock

Vegetable stock adds additional savoury flavour and provides liquid for the creamy sauce.

Because packaged stocks can contain added sugars, starches and occasionally gluten-containing ingredients, choose a simple stock without unnecessary additives.

Use certified gluten-free vegetable stock when preparing the recipe for someone with coeliac disease.

Cream

Cream gives the sauce its smooth, rich consistency and balances the stronger garlic, chilli and turmeric flavours.

Traditional dairy cream provides fat alongside small amounts of fat-soluble vitamins and other dairy nutrients.

A suitable unsweetened plant-based cream can also be used when a dairy-free version is preferred. Check the carbohydrate and added-sugar content, as plant-based creams vary considerably between products.

Fresh Chives

Fresh chives add a mild onion-like flavour and a fresh finish to the creamy sauce.

They belong to the allium family and provide small amounts of vitamin K, vitamin C and provitamin A carotenoids, alongside naturally occurring sulfur-containing compounds.

Zucchini

Spiralised zucchini creates the zoodles that replace conventional pasta in this low-carb cod recipe.

Zucchini provides vitamin C, potassium and vitamin B6 alongside dietary fibre and naturally occurring carotenoids.

It is naturally low in carbohydrates and has a mild flavour that allows it to absorb the creamy garlic and herb sauce.

Oil

A small amount of oil helps cook the garlic and zucchini while preventing them from sticking.

For a Primal version, extra-virgin olive oil or avocado oil works particularly well. Olive oil is predominantly rich in monounsaturated oleic acid and also contains naturally occurring polyphenols.

Garlic

Fresh garlic provides savoury depth and complements the mild flavour of cod.

Garlic contains naturally occurring organosulfur compounds and develops many of its characteristic aromatic compounds after it is minced or crushed.

Sun-Dried Tomatoes

Sun-dried tomatoes provide concentrated tomato flavour with a balance of sweetness and acidity.

Because much of their water has been removed, their flavour and nutrients are more concentrated than those of fresh tomatoes.

They provide lycopene and other carotenoids, along with potassium and small amounts of fibre.

Choose sun-dried tomatoes without added sugar where possible, particularly when keeping this Cod with Creamy Sauce with Zoodles lower in carbohydrates.