The Midnight Sun Skillet: Nordic Dill Cod & Earthy Roots

The Nordic diet is celebrated for its focus on simplicity, sustainability, and nutrient density. By emphasizing lean proteins from cold-water fish and the complex carbohydrates found in root vegetables, this way of eating supports heart health and metabolic balance. The Midnight Sun Skillet brings these principles to your kitchen in a single pan, minimizing cleanup while maximizing nutrition.

The Power of White Fish and Roots

Cod is an exceptional source of high-quality protein and essential minerals like iodine and selenium, which are vital for thyroid function and antioxidant defense. Unlike heavier meats, cod is low in saturated fat, making it a heart-healthy choice for those managing cholesterol. When paired with parsnips and potatoes, you get a dose of resistant starch and prebiotic fiber that supports a healthy gut microbiome.

To get the most out of this meal, leave the skins on your root vegetables. The skin contains a significant portion of the vegetable's total fiber and potassium. Adding fresh dill at the very end preserves its volatile oils, providing a burst of flavor and a touch of calcium and vitamin A.

Nutritional Highlights

Ingredients

• 12 oz Cod fillets, patted dry
• 1 cup Baby potatoes, halved
• 1 medium Parsnip, sliced into thin rounds
• 2 cups Fresh kale, de-stemmed and chopped
• 1 tbsp Extra virgin olive oil
• 1/2 Lemon, sliced into thin rounds
• 3 tbsp Fresh dill, roughly chopped
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Heat the olive oil in a large non-stick skillet over medium-high heat.
2. Add the potatoes and parsnips to the pan. Season with half the salt and pepper. Sauté for 8-10 minutes, stirring occasionally, until the vegetables are golden and tender.
3. Push the vegetables to the edges of the pan and place the cod fillets in the center. Season the fish with the remaining salt and pepper.
4. Sear the cod for 3-4 minutes per side until it flakes easily with a fork and reaches an internal temperature of 145°F.
5. During the last 2 minutes of cooking, tuck the kale and lemon slices into the gaps around the fish.
6. Once the kale has wilted and the fish is opaque, remove from heat.
7. Garnish generously with fresh dill and a squeeze of warm lemon from the pan before serving.

Nutrition Per Serving

Makes 2 servings