COD and Creamy Zoodles

Man, do I have a treat for you today! This creamy cod with zoodles is the kind of meal that makes you feel fancy without any of the fuss. Picture this: tender, flaky fish swimming in a dreamy sauce, tangled up with garlicky zucchini noodles that somehow taste way more exciting than they sound. Best part? It’s on your table in 30 minutes flat. Whether you’re keto, gluten-free, or just hungry, this one’s a winner let’s get cooking!

Try my Harissa Cod with Creamy White Beans recipe.

Why You’ll Love This COD & Creamy Zoodles Recipe

✔ Quick & Easy – Ready in just 30 minutes! Perfect for busy weeknights when you want something delicious without the fuss.

✔ Healthy & Light – Packed with protein and veggie goodness. Low carb, gluten-free, and full of flavor no guilt here!

✔ Meal-Prep Friendly – Whip it up ahead and reheat like a champ. Tastes just as good the next day.

✔ Budget-Friendly – Uses simple ingredients you can find at any grocery store, without breaking the bank.

✔ Restaurant-Worthy at Home – Feels fancy but is totally doable. Impress yourself (or a date!) with minimal effort.

✔ Creamy & Comforting – That silky sauce? Absolutely dreamy. Plus, the zoodles keep it fresh and light.

✔ Customizable – Swap the fish for shrimp, add extra veggies, or spice it up make it your own!

Bottom Line: It’s tasty, fast, healthy, and just plain satisfying. Give it a try you won’t regret it!

Try my Herbed COD and Lentil Stew recipe.

Let’s Talk Key Ingredients!

Fresh Cod Fillets – Mild, buttery, and oh-so-flaky, cod is the perfect blank canvas for all those yummy spices. Plus, it cooks up crazy fast!

Turmeric & Paprika – These spices aren’t just for color (though that golden hue is chef’s kiss). They add warmth, depth, and a little antioxidant boost.

Garlic & Sun-Dried Tomatoes – The dream team for flavor! Garlic brings the punch, while sun-dried tomatoes add a sweet, tangy pop.

Zucchini Noodles (Zoodles!) – A fun, low-carb swap for pasta that soaks up all the creamy sauce without weighing you down. Pro tip: Don’t overcook keep ‘em slightly crisp!

Cream & Veggie Stock – Together, they make the silkiest, most luxurious sauce. It’s rich but not heavy, and totally customizable (dairy-free? Swap in coconut milk!).

️ Chili Flakes – Just enough to keep things interesting! Skip ‘em or go wild your call.

Why It Works: Simple ingredients, BIG flavor. No fancy skills required, just a pan and a appetite!

NOTE: For measurements and rest of the ingredients check the recipe card below.

What You'll Need To Do

⏱ 30 mins | GF/Keto | ♨️ 520 cals/serving

Let’s Make COD and Creamy Zoodles!

Step 1: Spice Up That Fish

Grab your COD fillets and slice them into 2 (or more) pretty pieces. Give ’em a good sprinkle of salt, pepper, paprika, turmeric, oregano, and chili flakes like you’re seasoning a tiny, delicious snowscape. Then, dust them lightly with buckwheat flour (this’ll make ’em extra crispy!).

Step 2: Fry Time

Heat 2 tbsp oil in a pan over medium heat. Once it’s shimmery, add the fish and let it sizzle for about 5 minutes per side, or until golden and happy. Flip like a pro!

Step 3: Creamy Magic

Mix the cream and hot stock together, then pour it right into the pan with the COD. Let it bubble for 2-3 minutes, then toss in the chives and simmer another minute or two. Boom luxurious sauce, done.

Step 4: Zoodle Party

Turn those zucchinis into noodles! Spiralize, julienne, or just peel ’em into thin ribbons. Heat a little oil in another pan, sauté the garlic for 10 seconds (don’t let it burn!), then add the zoodles. Stir-fry for 3-4 minutes until they’re just tender. Season with salt and pepper, then toss in the sun-dried tomatoes for a sweet, chewy punch.

Step 5: Plate It Pretty

Divide the zoodles between two bowls, top with the COD fillets, and drown everything in that creamy sauce. Grab a fork you’ve earned it!

Pro Tip: If you’re feeling fancy, extra chives on top never hurt anybody. Dig in!

• Glycemic Index (GI): Low (≤ 20)
• Glycemic Load (GL): Very Low (≤ 5)

Why?

• Zucchini and cod are near-zero GI ingredients.
• Minimal carbs from buckwheat flour (small amount) and cream (low-carb).
• No high-GI ingredients like sugars or refined grains.

Great for: Diabetics, keto, and low-GL diets! ✅

Ingredient Swap Ideas for Your Cod & Zoodles

Fish Alternatives

• Swap cod for salmon, halibut, or shrimp – all work great with the creamy sauce!
• Vegetarian? Try firm tofu or chickpeas for a plant-based twist.

Zoodle Variations

• Not into zucchini? Use spiralized sweet potato, carrot noodles, or spaghetti squash.
• Want regular pasta? Whole wheat or gluten-free noodles work too (just adjust cooking time).

Creamy Sauce Swaps

• Dairy-free? Use coconut milk or cashew cream instead of regular cream.
• Lighten it up with Greek yogurt or evaporated milk for fewer calories.

Flavor Boosters

• Out of sun-dried tomatoes? Try roasted red peppers or cherry tomatoes for sweetness.
• No buckwheat flour? Almond flour or cornstarch makes a fine sub for coating.

Herb & Spice Tweaks

• Swap chives for fresh parsley, dill, or basil if that’s what you’ve got.
• Not a fan of chili flakes? Smoked paprika or black pepper adds gentle heat.

Pro Tip: Mix and match based on what’s in your fridge – this recipe is super flexible!

Try my Pan-Fried COD in Basil Lemon Butter Sauce recipe.

Fun Recipe Tweaks to Mix Things Up

Spice It Up

• Add a pinch of cayenne or chipotle powder to the seasoning mix for extra heat
• Stir in 1 tsp lemon zest to the cream sauce for a bright citrusy kick

Make It Cheesy

• Sprinkle grated parmesan over the zoodles while they cook
• Stir 2 tbsp cream cheese into the sauce for extra richness

Lighter & Brighter

• Replace half the cream with chicken broth and finish with a squeeze of lemon
• Top with fresh pomegranate seeds for a pop of sweetness and crunch

Veggie Boost

• Toss in handfuls of baby spinach with the zoodles
• Add sliced mushrooms when sautéing the garlic

Mediterranean Twist

• Swap sun-dried tomatoes for kalamata olives
• Garnish with crumbled feta and fresh oregano

For Meat Lovers

• Top with crispy pancetta or bacon bits
• Add sliced chorizo when cooking the zoodles

Pro Tip: Try one tweak at a time so you can taste how it changes the dish! Cooking should be fun, so play around with what sounds good to you.

Handy Tips for Perfect Cod & Zoodles Every Time

Fish Prep Pro Tips

• Pat cod fillets completely dry before seasoning - this helps get that perfect golden crust
• Use room temperature fish for more even cooking

Cooking Tricks

• Heat your pan properly before adding oil to prevent sticking
• Don't overcrowd the pan when cooking fish - give each piece space

Sauce Secrets

• Warm your cream slightly before adding to prevent curdling
• If sauce seems thin, let it simmer 1-2 minutes longer to thicken

Zoodle Wisdom

• Salt zucchini noodles lightly and let sit 5 minutes, then pat dry to prevent sogginess
• Cook zoodles just until al dente - they'll keep cooking slightly from residual heat

Seasoning Savvy

• Taste your sauce before serving and adjust seasoning if needed
• Add fresh herbs right at the end for maximum flavor

Leftover Love

• Store components separately for best texture when reheating
• Cold leftovers make an amazing salad topping the next day

Bonus: Keep a squeeze of lemon handy to brighten up all the flavors right before serving!

Try my Light and Healthy Steamed Cod and Vegetables recipe.

Budget-Friendly Tips

Smart Ways to Save on This Cod & Zoodles Recipe

Fish Savings

• Use frozen cod fillets instead of fresh - just thaw overnight in fridge
• Check for weekly seafood specials at your grocery store
• Try pollock or tilapia as cheaper alternatives to cod

Dairy Discounts

• Substitute heavy cream with evaporated milk (about half the price)
• Use store-brand cream or milk alternatives

Veggie Value

• Grow your own zucchini in summer months
• Buy zucchini in bulk when in season and freeze spiralized noodles
• Substitute half the zoodles with shredded cabbage for extra volume

Pantry Hacks

• Use garlic powder instead of fresh garlic (1/4 tsp = 1 clove)
• Skip sun-dried tomatoes and use canned diced tomatoes instead
• Make your own vegetable stock from veggie scraps

Herb Helpers

• Use green onions instead of chives - more versatile and often cheaper
• Grow your own herbs in small pots for continuous supply

Shopping Smarts

• Buy spices in bulk bins rather than jars
• Look for discounted "quick sale" fish the day you'll cook it

Bonus Tip: Double the recipe and freeze portions - saves time and money on future meals!

Diet-Friendly Variations

Here's how to adapt this recipe for Keto, Low Carb, and Paleo diets:

Keto & Low Carb Version (Already Close!)

✔ Keep as-is! The original recipe is naturally low-carb and keto-friendly.
✔ Boost fats by using full-fat coconut cream instead of dairy cream (optional).
✔ Add more healthy fats like avocado slices or a drizzle of olive oil on top.

Paleo Version (A Few Tweaks Needed)

✔ Replace cream with coconut milk or cashew cream (no dairy allowed on strict Paleo).
✔ Skip buckwheat flour (not Paleo) and use almond flour or coconut flour for coating.
✔ Check your sun-dried tomatoes – some brands have added sugars (opt for oil-packed with no additives).
✔ Use ghee or avocado oil instead of vegetable oil if preferred.

Why It Works for All Three Diets?

• High in healthy fats (great for keto)
• No grains or legumes (Paleo-approved)
• Low in carbs (perfect for keto & low-carb)

Bonus: Garnish with extra herbs and lemon for extra flavor without adding carbs! ✨

Want any of these versions broken down further? Happy to help!

Delicious Serving Ideas for Your Cod & Zoodles

Bright & Fresh: Top with lemon wedges and extra chopped herbs like parsley or dill for a pop of freshness

Creamy Add-On: Serve with sliced avocado or a dollop of garlic aioli on the side

Make It a Bowl: Layer zoodles with baby spinach or arugula for extra greens

Cheesy Goodness: Sprinkle with grated parmesan or crumbled feta before serving

️ Spice Lover's Touch: Add a drizzle of chili oil or sprinkle of red pepper flakes

For Heartier Appetites: Serve with a side of roasted cauliflower or garlic butter mushrooms

Colorful Garnish: Top with halved cherry tomatoes or roasted red pepper strips

Pro Tip: Let everyone customize their bowl with different toppings for fun family-style dining!

Perfect Drink Pairings for Cod & Zoodles

Alcoholic Options

• Crisp white wine: Sauvignon Blanc or Pinot Grigio
• Light beer: Pilsner or wheat beer
• Citrusy cocktail: Vodka soda with lime
• Dry rosé for a refreshing sip

Non-Alcoholic Picks

• Sparkling water with lemon or cucumber
• Iced herbal tea (lemongrass or mint)
• Ginger beer for a zesty kick
• Coconut water with lime for tropical vibes

☕ Warm Drinks

• Light green tea
• Lemon ginger tea
• Mild vegetable broth (for ultra-light option)

Pro Tip: Match the drink's acidity to the creamy sauce - citrusy or bubbly options cut through richness perfectly!

Try my Baked Cod With Spinach and Crispy Top recipe.

Storage & Reheating Tips

 Storing Leftovers
• Store components separately in airtight containers for best texture
• Fish and sauce keep 2 days in fridge, zoodles best eaten within 24 hours
• Freeze cooked cod (without zoodles) for up to 1 month

 Reheating Like a Pro
• For fish: Low heat in skillet with splash of water or broth to prevent drying
• Microwave zoodles 30 seconds at a time to avoid mushiness
• Sauce may thicken when chilled - thin with cream or broth when reheating

 Reviving Leftovers
• Cold cod makes great salad topping (flake over greens)
• Refresh zoodles by quick sauté in fresh garlic oil
• Add fresh herbs when serving to brighten flavors

Smart Tip: If meal prepping, keep sauce separate and combine when ready to eat for best results!

Need any adjustments for specific diets? Just ask!

Try my Salmon Quinoa Bowl recipe.

Final Thoughts

And there you have it a restaurant-worthy dish that’s actually doable on a Tuesday night. If this doesn’t make you feel like a kitchen rockstar, I don’t know what will! Give it a shot, tweak it your way, and don’t forget to lick that creamy sauce spoon (I won’t tell). Drop a comment if you try it I’d love to hear how yours turns out. Now go enjoy that deliciousness!

Recipe Card