Cooking with Dennis!
Thanks for watching, and welcome to another
episode of Cooking with Dennis!
It’s part 5 of our pre-season special,
and today we’re focusing on dinner,
on why a light meal is sometimes
a good idea in the evening,
and on how quick and easy a meal
like this can be to make.
Today we’ll be making cod fillet with edamame,
some cherry tomatoes and spinach.
I’ll start with the cod.
You can buy the cod
as a fillet,
and together with salmon it’s one
of our favourite types of fish.
That’s because they fill you up and stay
nice and succulent when you fry them,
and because it’s easy to find
and remove the bones.
No-one likes finding bones in their
food, least of all our boys!
Cut the ends off, because they
still have some oily bits,
then cut the fillet
into large pieces.
Fry the cod on both sides in the pan so that
it browns and becomes slightly crispy.
Cod (“Kabeljau” or “Dorsch” in German) is one of Germany’s
favourite types of fish along with Alaska pollock.
With this dish, I’ve deliberately
avoided carbohydrates.
Everyone who wants to get into better
shape has tried various things out.
In this case, we’re replacing the
carbohydrates with protein,
because your body needs to build up cells
and muscles, which requires protein.
So we’re adding edamame
to the cod,
giving us an ideal combination which tastes amazing
and gives your body all the proteins it needs.
For the edamame, the first thing to
do is chop up the tomatoes.
Today we’re cutting
them into quarters,
so that they’re easier to swallow when
mixed with everything else.
I’m going to add some basil, because spinach
and basil together tastes amazing!
Don’t chop up the basil –
use the leaves as they are,
because then they go even better with the
spinach, which we’ll also be adding as leaves.
If you grow your own basil, it’s best to cut rather than
pluck the leaves. This will keep it fresher for longer.
That looks like enough.
But now we can
turn the cod.
Now it’s time to fry
the vegetables.
Take a pan, and pour
in some olive oil.
Add the tomatoes to the pan first, so that they
have time to melt a little and warm up,
because they’re the only thing that’s raw
and needs time to cook properly.
Season the tomatoes
straight away,
with some salt
and pepper.
Next, add the edamame.
Spinach contains lots of minerals, vitamins
and protein, so it’s ideal for sportspeople.
The last thing to add
is the basil.
You can see that the spinach is
breaking up and shrinking,
and that’s exactly when our stir-fried
vegetables are ready.
Finally, squeeze some lime juice
over the vegetables.
It’s important to roll the lime back and forth
on a chopping board or work surface,
because that will help you
get more juice out of it.
If you don’t like fish, there are
other ways to get protein.
You can use chicken, or if you’d prefer something
cold, you can make yourself quark.
Skyr, for example, is a great alternative
because it contains lots of protein.
The cod is now ready,
so we can serve up.
Put the tasty edamame
on the plate.
The light flavour of the lime complements the
tomato really well – they’re a great combination.
This really is a dish which tastes great and
doesn’t take long to cook, so try it out!
I can’t wait for the next episode –
we’re moving on to dessert.
Cooking with Dennis!
Cod fillet with stir-fried
vegetables
150 g cod, 100 g cherry tomatoes, 100 g leaf spinach
1/2 bunch basil, 100 g edamame, salt, pepper
