Learn how to prepare a delicious cod recipe with rosé sauce and mushrooms that will impress your family at the end of year dinners. Check out the complete preparation method here and enjoy.
Cod with rosé sauce and mushrooms
Time: 30min (+30min rest)
Performance: 6 servings
Difficulty: easy
Ingredients: 6 desalted cod fillets (approximately 800g), 4 tablespoons of olive oil, 2 crushed garlic cloves, 1 teaspoon of lemon zest, salt to taste.
Sauce: 1 cup (tea) of sliced mushrooms, 1 can of tomato sauce, 3 tablespoons (soup) of ketchup, 1 level teaspoon of dried fine herbs, salt to taste, 1 box of cream.
Preparation method: Season the steaks with olive oil, garlic, lemon zest and salt and let them rest for 30 minutes. Heat a frying pan with the grill and brown the fillets, little by little, on both sides for 4 minutes on each side, without stirring. Place in a dish and set aside. For the sauce, bring the mushrooms, tomato sauce, ketchup, herbs and salt to a boil over medium heat. Remove from the heat, stir in the cream and serve over the steaks.
Fitness Version of Cod with Rosé Sauce and Mushrooms and How to Make Money with This Recipe
Changes to the Fitness Recipe
The desalted cod is kept, as it is an excellent source of lean protein and rich in omega-3. Extra virgin olive oil can be used instead of processed oils or margarine. It is recommended to reduce the amount of olive oil to 1 to 2 tablespoons to control calories, but still get the benefits of healthy fats. The garlic can be kept, as it adds flavor and health benefits, such as anti-inflammatory properties. Lemon zest is perfect, as lemon is low in calories and adds freshness.
The big change will be in the rosé sauce. The cream can be replaced by lighter versions without losing flavor, such as light cream cheese, light coconut cream, or even natural low-fat yogurt (for a lighter, lactose-free option). The tomato sauce should be homemade or without added sugar, since industrial sauces may contain ingredients that are not ideal for a fitness recipe. The ketchup can be replaced by homemade tomato sauce without sugar or a seasoned sauce without preservatives or sugar. The mushrooms should continue to be fresh or canned without preservatives, as they are an excellent food rich in fiber and antioxidants.
Fitness Recipe: Cod with Rosé Sauce and Mushrooms
Ingredients: 6 desalted cod fillets (800g), 1 to 2 tablespoons of extra virgin olive oil, 2 crushed garlic cloves, 1 teaspoon of lemon zest, salt and black pepper to taste.
For the sauce: 1 cup (tea) of fresh or canned mushrooms (without preservatives), 1 cup of homemade tomato sauce or sugar-free tomato sauce, 2 tablespoons (soup) of tomato sauce (optional, to give more intensity), 2 tablespoons (soup) of light cream cheese or natural skimmed yogurt (for a lighter and creamier sauce), 1 level teaspoon of dried fine herbs, salt and pepper to taste.
Preparation method: Season the cod fillets with olive oil, garlic, lemon zest and salt. Let sit for 30 minutes to allow the seasonings to absorb. Heat a large skillet or grill over medium heat. Grill the cod fillets on both sides for about 4 minutes each, until golden brown. Remove from the skillet and set aside on a serving platter. In the same skillet, add the mushrooms and sauté until tender (if canned, just heat for a few minutes). Add the tomato sauce and ketchup (or homemade tomato sauce), herbs, salt and pepper. Let simmer for 5 to 10 minutes, stirring occasionally. Remove from the heat and stir in the light cream cheese or plain low-fat yogurt until the sauce is creamy and smooth. Adjust the seasoning if necessary. Serve the sauce warm over the grilled cod fillets. Garnish with fresh basil leaves, if desired.
Performance: 6 servings
Preparation time: 30 minutes (+30 minutes rest to marinate the cod)
How to Make Money with Recipe
Sale of Fitness Lunch Boxes: Prepare and package cod fillets with rosé sauce and mushrooms in individual portions, like fitness lunch boxes. Offer deliveries for customers looking for healthy meals, especially at times like the end of the year, when many people are looking for lighter options. Create a menu of healthy options and offer meal kits, with fitness cod as one of the main dishes.
Online or In-Person Cooking Classes: Offer cooking classes online or in person, teaching fitness recipes like this one. People are increasingly interested in learning how to cook healthily, especially for special occasions. Include this recipe in your class portfolio, teaching how to prepare light dishes for holiday dinners.
Preparation and Sale for New Year's Eve Dinners: Offer to prepare special dishes for Christmas and New Year's Eve dinners. Many people prefer to buy ready-made dishes, especially the healthier ones. Prepare healthy cod fillets with rosé sauce and mushrooms and deliver them directly to the customer's home. Use social media to advertise and attract customers by offering promotions for bulk orders.
Digital Influencer or Cooking Blog: If you have a good presence on social media or YouTube, you can share this fitness recipe and monetize it with ads, partnerships with healthy product brands or even sell fitness recipe e-books. Invest in good photos and videos of your recipes. Consider partnering with fitness ingredient brands.
Sale of Ingredients and Kits: Create kits with the ingredients needed to prepare the fitness recipe (except the cod, which can be purchased fresh or frozen). Include homemade tomato sauce, herbs, olive oil, among others, with clear instructions on how to prepare it. Offer these kits at healthy food fairs or through delivery platforms.
These are some ways to turn this delicious and healthy recipe into a business opportunity. If you need more details or help, I'm here to help!
