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Cod Delight Thai Fried Rice: A Healthy Twist on a Classic Favorite

Colorful and beautifully arranged Thai fried rice with cod, garnished with slices of cucumber, wedges of tomato, and vibrant purple edible flowers on a white circular plate.

Most people know that it’s pretty hard to convince kids and meat lovers to eat fish. The easy part is that there’s only one trick—to mix the fish with something they like. The hard part is figuring out what to mix it with. Imagine mixing fish with everyone’s favorite, chocolate! Yuck! My newest recipe, the Cod Delight Thai Fried Rice, will convince you and your family to fall in love with eating fish.

I love using pineapples in my Thai dishes because they add a sweet and sour touch to enhance the flavors. In Thailand, pineapple also symbolizes good luck and abundance. What’s better than indulging in yummy food that brings you good luck? I like using fresh pineapples because they taste so much fresher than canned. It’s so easy to prepare with the pineapple corer and slicer. Rice is also super easy to cook in the rice cooker. Having tried making different kinds of fried rice, I find myself going back to using my favorite jasmine rice. Jasmine rice has a lovely floral aroma. Unlike basmati rice which is drier and more prone to breaking when stir-fried, jasmine rice's stickiness helps it crisp up without breaking.

In our "Cod Delight Thai Fried Rice," traditional Thai flavors meet the hearty goodness of cod filet. This recipe elevates the familiar comfort of fried rice with a healthy, protein-packed twist, making it an ideal choice for those looking for a quick yet substantial meal. Infused with the exotic flavors of garlic, ginger, and soy sauce, and loaded with colorful vegetables, this dish is as visually appealing as it is delicious. It's perfect for anyone looking to spice up their meal routine while keeping things easy and straightforward.

Not only is this meal delightfully flavorful, but it's also brimming with nutritional benefits. Cod is a low-fat protein source rich in vitamins B12 and B6, essential for energy and brain health. The assortment of vegetables in the dish provides a wealth of vitamins, minerals, and fiber, aiding in digestion and overall health. Traditional white jasmine rice gives the dish its authentic texture and taste, providing quick-release energy that pairs perfectly with the protein and vegetables. This dish is a fantastic way to enjoy a satisfying meal while nourishing your body with what it needs to thrive.

At dinner, the kids were so happy with the pineapples and fried rice that they forgot to pick out the cod and devoured their big bowls of fried rice. I hope everyone will enjoy this exotic Cod Thai fried rice recipe and turn all of you into fish lovers too!

Cooking Method
Cuisine
Courses ,
Time
Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins
Servings 4
Calories 350
Best Season Suitable throughout the year
Description

Experience the delight of Thai cuisine with our quick and healthy Thai Fried Rice featuring tender cod filet. This dish blends the best of both worlds—nutrient-rich ingredients and irresistible flavors—for a meal that’s both satisfying and good for you. Perfect for a weeknight dinner or a nutritious lunch!

For the Fried Rice:
  • 4 Cups Jasmine Rice
  • 2 Cups Cod Filet, cut into bitesize chunks
  • 2 Tablespoons Coconut Oil
  • 5 Cloves Garlic, minced
  • 2 Large Eggs
  • 1 Cup Pineapple, fresh cut into bitesize chunks (You can use canned pineapple as an alternate to fresh.)
  • 2 Stalks Green Onions, chopped
  • 2 Tablespoons Fish Sauce
  • 2 Tablespoons Salt
  • 1/2 Whole Lime, cut into wedges
    • For Plating:
  • 2 Stalks Thai Basil, finely chopped
  • 2 Cups Cucumbers, peeled and sliced
  • 2 Cups Red Tomatoes, core removed and sliced into wedges
  • 2 Tablespoons Oyster Sauce
Instructions
    For the Ingredients:
  1. Gather the Ingredients:An organized kitchen countertop showcasing ingredients for cooking Thai Fried Rice with Cod, including chunks of cod in a white bowl, fresh vegetables like tomatoes, cucumbers, and a whole pineapple, alongside a pot of white jasmine rice and essential sauces like soy and fish sauce. The setup is accented with a red Vitamix blender.

    Begin your culinary adventure by assembling all the necessary ingredients for your Thai Fried Rice with Cod. You'll need chunks of fresh cod, white jasmine rice, various fresh vegetables (tomatoes, cucumbers, green onions), essential sauces for flavor (oyster sauce, fish sauce), and a ripe pineapple for a touch of sweetness. Having all your ingredients prepped and ready ensures a smooth cooking process, allowing you to enjoy the delightful fusion of flavors that this dish has to offer.

  2. Prepare the Ingredients:An array of neatly prepared ingredients for Thai Fried Rice with Cod laid out on a kitchen counter, featuring separate bowls of sliced tomatoes, sliced cucumbers, chopped green onions, minced garlic, chopped thai basil, diced pineapple, and raw cod chunks, with a bowl containing two raw eggs next to a pot of white jasmine rice. Sauces and condiments are lined up in the background.

    Once you have all your ingredients gathered, it’s time to prepare them for cooking. Start by washing and slicing the tomatoes and cucumbers. Chop the green onions and Thai basil, and mince the garlic finely. Dice the pineapple into small chunks suitable for frying. Cut the cod into bite-sized pieces. Lastly, crack the eggs into a bowl and beat them lightly. Having everything prepped and within easy reach will make the cooking process efficient and enjoyable, setting the stage for a delicious Thai fried rice dish.

    3. For Cooking:
  3. Sauté Cod and Garlic:A skillet on a stove with cod chunks being sautéed with golden, crispy garlic bits, set against a kitchen backdrop featuring various condiments and a spice rack.

    Begin by heating a large skillet over medium-high heat, ensuring it's clean and dry to prevent any sticking. Once the skillet is adequately heated, add a tablespoon of virgin coconut oil. Let the oil melt and evenly coat the bottom of the skillet, providing a subtle coconut flavor that enhances the Thai essence of your dish.

    Next, add finely chopped garlic to the hot oil and stir continuously. Cook until the garlic turns golden and becomes fragrant, forming the flavorful base for your fried rice. Then, introduce the cod chunks to the skillet. Sear the cod until it starts to turn opaque, indicating it's beginning to cook through while stirring gently to mix it with the garlic. Keep an eye on the cod to prevent overcooking or sticking, adjusting the heat as necessary to ensure it cooks evenly without becoming too dry. This stage is crucial for developing the rich flavors that will permeate the rice and other ingredients in the final assembly of the dish.

  4. Scramble the Eggs and Stir in Pineapple and Green Onions:A skillet on a stove with scrambled eggs mixed with chunks of cod, diced pineapple, and chopped green onions, ready for the next step in the Thai Fried Rice recipe. The kitchen backdrop includes a spice rack and condiments.After your cod is partially cooked and infused with garlic, push the cod pieces to the side of the skillet. Pour the beaten eggs into the cleared space in the center. Let the eggs sit for a moment to settle and then gently scramble them, mixing with the cod once they begin to set. Stir thoroughly to ensure the eggs and cod are evenly combined, which will enrich the dish with a silky texture and enhance the overall flavor profile. Next, add the diced pineapple and chopped green onions to the skillet. The pineapple adds a sweet, tangy contrast to the savory elements, while the green onions bring a fresh, mild sharpness. Stir everything together, ensuring the pineapple warms through and the green onions soften slightly but retain their vibrant color. This combination not only adds layers of flavor but also introduces a delightful textural complexity to the dish.
  5. Combine Rice and Seasonings:A skillet filled with Thai Fried Rice with Cod, mixed with chunks of pineapple, scrambled eggs, and garnished with green onions, sitting on a stove. The kitchen backdrop features a spice rack and condiments.

    Add the white jasmine rice, prepared ahead of time in our Zojirushi Neuro Fuzzy Rice Cooker, to the skillet. Break up any clumps with a spatula to ensure even distribution. Pour in the fish sauce and oyster sauce, and sprinkle with a pinch of salt. Stir everything thoroughly to combine, making sure the rice absorbs the flavors and the ingredients are evenly mixed. Continue to stir-fry for a few more minutes until the rice is heated through and well-coated with the sauces. This step brings all the elements together, creating a harmonious blend of savory, sweet, and umami flavors that make this Thai Fried Rice with Cod a delightful and satisfying meal.

    6. For the Plating:
  6. Plating the Fried Rice:A perfectly shaped mound of Thai Fried Rice with Cod, formed using a round bowl and placed on a white plate. The rice is mixed with scrambled eggs and pineapple, set against a kitchen countertop backdrop.

    To achieve a beautifully shaped presentation, start by rubbing a little coconut oil all over the inside of a round bowl. This will prevent the rice from sticking to the bowl and ensure a smooth release. Next, scoop the fried rice into the bowl, pressing down gently to pack it evenly. Once the bowl is filled, place a serving plate over the top of the bowl. Carefully invert the bowl and plate together, then lift the bowl off to reveal a perfectly shaped mound of fried rice on the plate. This method not only enhances the visual appeal of your dish but also makes it easier to serve and enjoy.

  7. Decorate and Enjoy:Colorful and beautifully arranged Thai fried rice with cod, garnished with slices of cucumber, wedges of tomato, and vibrant purple edible flowers on a white circular plate.Begin by sprinkling chopped Thai basil over the mound of Thai Fried Rice with Cod to add an extra burst of flavor and a pop of vibrant green color. Then, arrange cucumber slices and tomato wedges around the rice on the plate. Place a vibrant purple edible orchid on top to enhance the visual appeal. For an additional touch of elegance, sprinkle small edible flowers or herbs around the plate. This final step not only makes your dish look stunning but also adds fresh flavors and textures. Serve immediately and enjoy the delightful combination of savory, sweet, and aromatic flavors in every bite.
    8. Tips for Success:
  8. Use Day-Old Rice:For the best texture, use day-old white jasmine rice. Freshly cooked rice can be too moist and may clump together, while day-old rice is firmer and less sticky, perfect for frying.
  9. Prep Ingredients Ahead:Have all your ingredients prepped and ready to go before you start cooking. This includes chopping vegetables, preparing sauces, and having the cod chunks and eggs ready. It ensures a smooth and efficient cooking process.
  10. Cook on High Heat:

    Cooking on high heat helps to achieve that characteristic smoky flavor, known as "wok hei," in your fried rice. Make sure to stir continuously to prevent burning.

  11. Avoid Overcrowding the Pan:If you’re making a large batch, cook in batches to avoid overcrowding the pan. Overcrowding can lead to steaming rather than frying, which affects the texture of the rice.
  12. Season to Taste:Adjust the seasoning according to your preference. Taste as you go and add more fish sauce, oyster sauce, or salt if needed to achieve the desired flavor balance.
  13. Use Fresh Herbs:Fresh Thai basil adds a wonderful aroma and flavor. Add it towards the end of cooking or as a garnish to preserve its vibrant taste.
  14. Garnish Creatively:Use garnishes like cucumber slices, tomato wedges, and edible flowers to make your dish visually appealing. Not only does this enhance presentation, but it also adds fresh flavors and textures.
  15. Keep It Stirring:Constantly stir the ingredients to ensure even cooking and to prevent sticking to the bottom of the pan. This also helps distribute flavors evenly throughout the dish.
  16. Be Mindful of Cooking Times:Cook ingredients like cod just until they are opaque and tender to avoid overcooking and drying them out.
  17. Serve Immediately:

    Thai Fried Rice is best enjoyed fresh off the stove. Serve it immediately for the best texture and flavor.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 350kcal
% Daily Value *
Total Fat 4.5g7%
Saturated Fat 2.5g13%
Cholesterol 70mg24%
Sodium 600mg25%
Potassium 300mg9%
Total Carbohydrate 50g17%
Dietary Fiber 2g8%
Sugars 4g
Protein 25g50%
Vitamin A 100 IU
Vitamin C 10 mg
Calcium 40 mg
Iron 2 mg
Vitamin D 50 IU
Vitamin E 1 IU
Vitamin K 10 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 3 mg
Vitamin B6 0.4 mg
Folate 20 mcg
Vitamin B12 1 mcg
Biotin 2 mcg
Pantothenic Acid 1 mg
Phosphorus 200 mg
Iodine 20 mcg
Magnesium 30 mg
Zinc 1 mg
Selenium 15 mcg
Copper 0.1 mg
Manganese 0.5 mg
Chromium 2 mcg
Molybdenum 10 mcg
Chloride 100 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Nutrition Disclaimer:
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

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Read it online: https://doctordeliciousdishes.com/recipe/cod-thai-fried-rice/
Dr. Diana