Healthy Crohn’s Seafood Cod Recipe

Crohn’s Seafood Cod Recipe Overview

Crohn’s disease and other conditions that make our digestive tracts especially sensitive can turn the joy of eating into a chore when tasty and healthful meals for Crohn’s are difficult to come by.

Criteria to qualify as a Crohn’s recipe:

Crohn’s meals have to be low in fiber. Veggies need to be non-cruciferous, well-cooked, and skin-off when possible. Crohn’s recipes should be low in cholesterol and high in lean protein.

Well, this Crohn’s meal meets the gastroenterologist criteria and since it is chef crafted with the use of flavorful seasonings it offers great tastes while also being easy to prepare. Our Crohn’s seafood cod recipe flavors are created through the natural caramelization of the vegetables and rosemary seasoning.

Crohn’s Seafood Cod Recipe Ingredients:

• 1-2 cod filets

• 1 cup peas, frozen or fresh if available

• 1 yellow bell pepper, sliced into strips

• 1 cup cooked white rice  (See a great prep recipe for rice here)

• 1 tablespoon ground rosemary

• 1 tablespoon whole dried rosemary leaves. Fresh leaves are an excellent alternative!

• ½ teaspoon kosher salt

• 2 tablespoons + olive oil for cooking

Kitchen Tools for this Crohn’s Cod Recipe

• 2 skillets

• Spatula

• Measuring spoons

• Knife and cutting board

Crohn’s Seafood Cod Recipe Overview:

Note: There are 4 components to this Crohn’s seafood recipe – each using a skillet. If you can get multiple skillets on your stovetop, that is a good way to turn this easy Crohn’s seafood recipe into a quick Crohn’s seafood recipe. If you only have one skillet you can share skillets by cooking the rice and peas together.

Cooking Crohn’s cod recipe instructions

1. Blend the 2 types of rosemary and the salt in a small bowl or cup. You will use this herb blend for all the components to this meal.

2. Sprinkle both sides of the cod with some of the herb mixture.

3. Heat a large skillet over medium high and put about 1 tablespoon olive oil in there and let it get hot (1). Put the cod in the skillet, reduce heat to medium and cook for about 5 minutes (2). If you want to cover the skillet, it will help cook more evenly and a bit faster. 

   Turn the cod over and cook for another 2-3 minutes (3).

   

   Crohn’s Cod Recipe Cooking

4. Serve with the rice, peas and peppers

Rice instructions

5. You can use a clean skillet, or you can use the same skillet that you used for the cod.

6. Just put the cooked rice (see here for another way to cook rice ahead of time) into the pan with the drippings, add a little more of the seasoning blend and cook until hot (2). I really like this technique of absorbing flavors into the rice. NOTE: If you are using a fresh skillet, heat first with olive oil and rosemary , add rice cook until hot (2).

   

   Cooking Dirty Rice

Cooking peppers for our Crohn’s seafood recipe instructions:

7. Heat a skillet over high heat, add 1 tablespoon olive oil and some of the rosemary seasoning blend, let it get hot (1). 

8. Add the strips of yellow bell pepper (2).

   

   Yellow Peppers Have Anti-Inflammatory Properties

9. Cook the peppers on medium/high, stirring occasionally to develop color on all sides. When the peppers have begun to caramelize (turn brown in spots), remove from the pan and set aside.

Peas instructions

10. Heat a skillet, place olive oil and some of the rosemary seasoning. Let it get hot (1). 

11. Put the peas in the skillet (2). 

    

    Put Peas in Skillet

12. Swirl until the peas are hot.

13. Serve with the cod, rice and peppers.

If you enjoyed this Crohn’s seafood recipe you may also enjoy our Crohn’s salmon recipe. Alternatively, if you are tired of cooking or if you are confused as to what is allowed in for your IBD symptoms, you can purchase our premade IBD meal plan on our website.

Types of Cod to Consider when Preparing This Cod Recipe

Cod has white flesh low in moisture. This is why in many cases sodium tripoly or Sodium bicorbonate in the fish so it retains moisture vs citric acid.
If you are looking for a type of cod that has more moisture opt for Miso Cod / Miso Sablefish or Black Cod. This has a rich and oily texture and can be found in the Pacific Ocean from California to Alaksa.