Scents and aromas are enhanced in this simply delicious recipe, codfish cooked in the pan with broccoli, capers and black rice. Broccoli stays crunchy and captures the flavors of the herbs and spices it is cooked with, cod is full-bodied and black rice gives a truly irresistible sweet and fragrant note. And then proteins, carbohydrates, mineral salts and many antioxidants make this preparation satiating, nutritious and healthy, especially for the brain. In fact, according to the most recent scientific research, it is precisely the proteins of fish, in particular the cod on which the studies have been carried out, that are able to strengthen the memory and protect the brain from neurodegeneration (Murakami et al, Nutrients, 2022). Not only that, also broccoli, thanks to their content in sulfur compounds, reduces neuroinflammation and improves memory and cognitive function (Connolly et al, Front Pharmacol, 2021). These substances are preserved thanks to the short cooking to which the broccoli is subjected in this recipe. Finally, black rice is a valuable source of anthocyanins, which are powerful antioxidants. So, lunch is served, nourishment for the body and the brain! Enjoy your meal!
Ingredients for 3 people
3 cod fillets
150 grams of black rice
1 broccoli
1 clove of garlic
2 tablespoons of capers
Fresh ginger
Aromatic herbs (thyme, marjoram, basil, parsley)
Extra virgin olive oil
Sea salt
Clean and cut the broccoli into florets. Blanch the broccoli for a minute and then set aside. Boil the rice according to the instructions on the package and set aside. Prepare a mixture with the aromatic herbs at your disposal, add a few pinches of salt and mix. Pass the cod fillets in this mixture. Brown the garlic clove in a pan in extra virgin olive oil. Then add the cod fillets and capers and cook for about 12-13 minutes. When there are a couple of minutes left to cook, add the broccoli and let it cook. Serve the cod with a side of broccoli, capers and black rice. Complete with grated fresh ginger.
