Baked Cod Medallions with Carrot or Pumpkin Purée — No Potatoes, No Flour

Delicate, juicy, and remarkably light, these cod medallions are bound without potatoes or flour: instead, a thick carrot or pumpkin purée lends body and a soft, natural sweetness. It is a lean, protein-rich dinner with very little fat, equally good warm or chilled — ideal for a lunchbox.

Ingredients

• Skinless, boneless cod fillet — 600g (1 lb 5 oz)
• Thick carrot or pumpkin purée — 250g (9 oz)
• Egg — 1
• Small onion, finely chopped — 1 small onion (optional)
• Garlic, minced — 1 clove
• Olive oil — 1 tbsp
• Lemon juice — 1 tsp, zest — 1/2 tsp
• Salt — 1 tsp
• Ground black pepper — 1/2 tsp
• Sweet paprika — 1/2 tsp
• Ground coriander — a pinch
• Fresh dill, chopped — 10g (1/4 oz)

Step-by-step recipe

1. If making the purée yourself: roast the carrots or pumpkin until tender, then blend until smooth and cook the purée in a skillet for 3–5 minutes to thicken it. Let it cool.
2. Preheat the oven to 190°C (375°F). Prepare silicone muffin cups or ring molds on a parchment-lined baking sheet; lightly grease with oil.
3. Finely chop the cod with a knife or pulse briefly in a food processor until you have a coarse mince, not a paste.
4. Combine the cod with the purée, egg, onion, garlic, olive oil, lemon juice and zest, salt, pepper, paprika, coriander, and dill. The mixture should be thick and slightly sticky.
5. Let the mixture rest for 10 minutes so it firms up.
6. Divide the mixture among the molds, pressing it down with a spoon to about 2–2.5 cm thick. Smooth the tops.
7. Bake for 18–20 minutes, until firm and cooked through (internal temperature about 70°C / 160°F). If desired, finish under the broiler for 1–2 minutes for a light golden top.
8. Let the medallions stand for 5 minutes, then carefully unmold. Serve at once, or cool completely and pack into a container for an easy grab-and-go meal.

Serving and storage

Serve the medallions with lemon wedges, a green salad, a light yogurt sauce, or a cold mustard-and-olive-oil dressing. Store in the refrigerator for up to 3 days in an airtight container; reheat in a 160°C (320°F) oven for 8–10 minutes, or enjoy them cold.

Tips and variations

• Watch the thickness of the purée: if it is too loose, it will soften the mixture. Cook it down in a skillet or press off excess moisture through a sieve.
• Egg-free: replace 1 egg with a flax egg (1 tbsp ground flaxseed + 3 tbsp water, rested for 10 minutes) or 1 tbsp psyllium.
• Spices: cod works beautifully with thyme, rosemary, garlic powder, and smoked paprika. Lime zest adds a brighter finish.
• Molds: if you do not have muffin cups, use ring molds on a baking sheet or shape neat patties with damp hands.
• For children: reduce the pepper and paprika, and add a little sweet corn or green peas.

Nutrition

Servings	4
Calories	200 kcal
Protein	27 g
Fat	6 g
Carbohydrates	8 g
Fiber	2 g
Sugars	4 g
Sodium	1100 mg

FAQ

What can I use instead of cod in this recipe?

Pollock, hake, or pike-perch are all good options. Choose a firm white fish and squeeze out any excess moisture so the mixture holds its shape.

Can I make these without molds?

Yes. Shape tight, round medallions with damp hands and bake them on parchment. Ring molds are handy if you want a more uniform finish.

How do I make the purée thick enough?

Roast the vegetables rather than boiling them, then cook the purée in a skillet for 3–5 minutes over low heat, stirring, or press it through a sieve or cheesecloth.