Slide Meals

4-day slide meal plan · Protein: cod fillet

Days: 4
Protein: cod fillet
Budget:

$$—
Difficulty:

🍳🍳—

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Embark on a budget-friendly culinary journey with cod fillet, exploring delightful flavors over four days. Slide through a series of comforting dishes that are easy on the wallet.

Slide Chain

• Day 1: Pan-Seared Cod with Lemon and Garlic

• Day 2: Cod in Tomato Sauce with Rice

• Day 3: Fish Cakes with Green Beans

• Day 4: Vegetable Stir-Fry with Rice

• Combined Shopping List

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Day 1: Pan-Seared Cod with Lemon and Garlic

Ingredients

Main

• 2 lb cod fillet

• 1 lemon, sliced

• 2 cloves garlic, minced

• 2 tbsp olive oil

• salt

• black pepper

Side

• 4 potatoes, sliced

• 2 tbsp olive oil

• salt

• black pepper

Directions

1. Reserve 2 lb cod fillet for tomorrow.

2. Season cod fillet with salt and pepper.

3. Heat olive oil in a pan over medium heat and add garlic until fragrant.

4. Add cod fillet and cook until golden brown, about 3 minutes per side.

5. Squeeze lemon over the fish and serve with roasted potatoes.

Cook’s Notes:

Reserve half of the uncooked cod for the next day.

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Day 2: Cod in Tomato Sauce with Rice

Ingredients

Main

• 2 lb cod fillet

• 2 cans canned tomatoes

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 tbsp olive oil

• salt

• black pepper

• 1 tsp dried thyme

Side

• 2 cups rice

• 4 cups water

• salt

Directions

1. Reserve 1 lb cod fillet for tomorrow.

2. In a pan, heat olive oil and sauté onion and garlic until soft.

3. Add canned tomatoes, thyme, salt, and pepper; simmer for 10 minutes.

4. Add cod fillet and cook until fish is opaque, about 8 minutes.

5. Cook rice according to package instructions and serve with cod.

Cook’s Notes:

Reserve half of the uncooked cod for the next day.

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Day 3: Fish Cakes with Green Beans

Ingredients

Main

• 1 lb cod fillet

• 1 onion, finely chopped

• 1 cup breadcrumbs

• 1 egg

• 2 tbsp parsley, chopped

• salt

• black pepper

Side

• 1 lb green beans

• 2 tbsp butter

• salt

Directions

1. Flake reserved cod fillet and mix with onion, breadcrumbs, egg, parsley, salt, and pepper.

2. Form mixture into patties.

3. Heat oil in a skillet and cook patties until golden, about 5 minutes per side.

4. Steam green beans and toss with butter and salt.

Cook’s Notes:

These fish cakes are perfect for using up the last of the cod.

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Day 4: Vegetable Stir-Fry with Rice

Ingredients

Main

• 1 onion, sliced

• 2 carrots, sliced

• 1 lb frozen peas

• 2 tbsp soy sauce

• 1 tbsp olive oil

• salt

• black pepper

Side

• 1 cup rice

• 2 cups water

• salt

Directions

1. In a pan, heat olive oil and sauté onion until soft.

2. Add carrots and peas, stir-fry for 5 minutes.

3. Add soy sauce, salt, and pepper; cook for another 2 minutes.

4. Serve with cooked rice.

Cook’s Notes:

A simple vegetable stir-fry to finish the week.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• cod fillet — 4 lb

• lemon — 2

• garlic — 5 cloves

• parsley — 1 bunch

• potatoes — 8

• olive oil — 1 cup

• butter — 1 stick

• onion — 2

• canned tomatoes — 2 cans

• rice — 3 cups

• green beans — 1 lb

• carrots — 1 lb

• flour — 2 cups

• milk — 1 quart

• breadcrumbs — 2 cups

• salt — to taste

• black pepper — to taste

• dried thyme — 1 tsp

• dried oregano — 1 tsp

• soy sauce — 1/4 cup

• frozen peas — 1 lb

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Final Notes

Enjoy these budget-friendly meals while savoring the diverse flavors of cod fillet over four days.