🍲 Korean · Main · Easy difficulty · Pescatarian
Heart-Smart Korean Cod Zucchini Noodle Bowl
A heart-healthy zucchini noodle bowl with cod, gochugaru, garlic and toasted sesame, Korean flavours and no gluten.
- Prep time
- 12 min
- Cook time
- 13 min
- Total time
- 25 min
- Servings
- 4
- Calories
- 328 kcal
- Protein
- 30 g
- Carbs
- 16 g
- Fat
- 16 g
- Course
- Main
About this Korean pasta dish
Heart-Smart Korean Cod Zucchini Noodle Bowl is a Korean main built around cod or other white fish fillets. It takes about 25 min from start to finish, 12 minutes of prep and 13 minutes of cooking, and serves 4.
Cooking method: pasta dish. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.
Good for: heart-healthy, under 25 minutes, high protein, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g cod or other white fish fillets
- 3 large zucchinis, spiralled
- 1 cup cabbage, chopped
- 2 cloves garlic, minced
- Seasoning: gochugaru, garlic and toasted sesame
- Sauce: 2 tbsp low-sodium tamari and 1 tsp sesame oil
- 2 tbsp olive oil
- Black pepper and a pinch of salt (optional)
Method
Step 1. Season the cod with gochugaru, garlic and toasted sesame.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 2. Sear the cod in a hot pan for 7 minutes until cooked through; set aside.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 3. Spiralise the zucchini and pat dry with a clean towel.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 4. Toss the zucchini noodles in the same pan for 2 minutes, just until barely tender.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 5. Stir in the sauce (2 tbsp tamari and 1 tsp sesame oil), return the cod and toss well.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 6. Top with spring onion and sesame seeds and serve right away.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Chef's tip
Build flavour with citrus, herbs and spices instead of salt.
Equipment you will need
- Large pot
- Wide pan
- Colander
Nutrition per serving
Estimated per serving: 328 kcal, 30 g protein, 16 g carbohydrate and 16 g fat. Roughly 37% of the energy comes from protein, 20% from carbohydrate and 44% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Heart-Smart Korean Cod Zucchini Noodle Bowl
Substitutions and variations
- Use gluten-free pasta for a wheat-free version and follow the packet timing.
- Keep a cup of starchy pasta water to loosen the sauce at the end.
- Add extra vegetables for fibre and colour, and serve a smaller pasta portion if you want fewer calories.
Frequently asked questions about Heart-Smart Korean Cod Zucchini Noodle Bowl
How long does Heart-Smart Korean Cod Zucchini Noodle Bowl take to make?
It takes about 25 min in total: 12 minutes of prep and 13 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 328 kcal, with 30 g protein, 16 g carbohydrate and 16 g fat. These are estimates for the recipe's 4 servings.
Is Heart-Smart Korean Cod Zucchini Noodle Bowl gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Heart-Smart Korean Cod Zucchini Noodle Bowl ahead or freeze it?
Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.