Polish style cod
A sustainable dish fromEastern European cuisine.
The star of this dish is cod, an oily, easy to digest fish packed with proteins and minerals.
Recipe designed by Chef Claudio Fissolo of Felsinea Ristorazione for the Barilla canteen in Novara.
Serves four
- Cod (or hake alternatively) 600 g
- Bell peppers 150 g
- Cherry tomatoes 300 g
- Onion 20 g
- Leeks 20 g
- 2 tbsp of extra virgin olive oil (20 g)
- Half a glass of white wine (100 ml)
- Flour to taste
- Parsley to taste
- Salt and pepper to taste
Nutritional information
Per serving: 197 Kcal
Environmental Impact
Per serving:
538 grams CO2 equivalence - carbon footprint
439 litres - water footprint
This recipe’s environmental sustainability level is: Very high.
To eat sustainably at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Cut the leeks and onion into rounds. Fry in a pan with oil.
Clean and julienne the bell pepper. Cut the cherry tomatoes in half.
Cut the cod up into 5-6 cm chunks and flour them.
Then add it to the pan with the oil, onion and leeks and brown on both sides.
Once the fish is browned, add the white wine and simmer with the bell pepper and cherry tomatoes.
Cook for 20 minutes on medium heat.
Season with salt and pepper and garnish with finely chopped parsley just before serving.
The Chef’s Advice
The cod can also be served with a crunchy coating: put the cod fillets in a bowl and sprinkle with breadcrumbs. Then grill for a few minutes and serve crunchy.
Nutritional Advice
This dish is low in calories but packed with nutrients: protein from the fish and fibre, vitamins and minerals from the vegetables.
Environmental Advice
Choose seasonal ingredients, local or traditional varieties.
Fish are highly nutritious, lower impact protein sources than beef and can be eaten more than once a week. To increase the sustainability of the dish, opt for sustainably wild caught fish. Explore local options and look for sustainable fishing certifications, such as the Marine Stewardship Council (MSC) or the Marine Conservation Society (MCS).
