Steamed Cod Fillet with Sweet Potato Puree & Olive Oil (Omega-3s and Vitamin A)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Delicate steamed cod over a silky sweet potato puree with a drizzle of olive oil — omega-3s, vitamin A and protein in one easy-chew dinner.
Cod is the gentlest of white fish — steamed over a couple of inches of water it turns into a delicate, flaky fillet that practically dissolves on the tongue. Alongside a sweet potato puree whipped with olive oil, it gives you meaningful protein, a little omega-3, and that vivid vitamin A from the orange flesh, all in a plate that needs almost no chewing at all.
🥄 Ingredients
- 🫗 2 cod fillets (about 120g / 4 oz each), skinned and any bones removed
- 🫗 2 medium sweet potatoes (about 300g / 10 oz), peeled and cubed
- 🫗 1 tablespoon olive oil
- 🫗 1/2 lemon, juiced
- 🫗 1 tablespoon chopped fresh parsley
- 🫗 Salt (small pinch) and white pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Put the sweet potato cubes in a saucepan, cover with cold water, and bring to a boil. Simmer for 15–18 minutes until completely tender.
Meanwhile, set a steamer basket over an inch of simmering water. Season the cod with a small pinch of salt and white pepper.
Place the cod in the steamer, cover, and steam for 8–10 minutes, until the fillets are opaque all the way through and flake gently with a fork.
Drain the sweet potatoes and return them to the pot, off the heat. Mash until smooth, then whisk in the olive oil and lemon juice.
Taste and adjust gently — this puree needs nothing more to be silky.
Spoon the warm puree onto two plates, set a cod fillet on top, and finish with the chopped parsley and an extra squeeze of lemon.
⚠️ Common Mistakes
- ✕
Oversteaming the cod until it turns dry and rubbery — pull it out as soon as it flakes.
- ✕
Blending the potato instead of mashing it, which can turn it gluey.
- ✕
Salting the fish heavily; the puree carries the dish, and light seasoning suits mature palates.
🔄 Variations
Use haddock, pollock, or sea bass instead of cod.
Fold a spoonful of Greek yogurt into the puree for extra creaminess.
Tuck a few spinach leaves under the fish in the steamer for extra greens.
🧊 Storage
- 📦
The puree keeps 3 days refrigerated; reheat with a splash of milk or water.
- 📦
Cooked cod is best on the day, but makes a lovely cold salad the next day.
💡 Chef Tips
Tip 1: Steam with the thicker part of the fillet facing down so the fish cooks evenly.
Tip 2: Mash the sweet potato while it is still steaming hot — that is what gives a cloud-soft puree.
Tip 3: White pepper keeps the puree bright; black pepper leaves little dark flecks.
Tip 4: Check the cod at 8 minutes; the moment it flakes, it's done — small fish overcooks fast.
❓ FAQ
Q
Is cod easy for seniors to chew? Steamed cod is delicate and flaky — one of the easiest proteins to manage.
Q
Do I need butter for the puree? No, the olive oil makes it silky; butter can stay or go.
Q
What if I only have frozen fillets? Thaw overnight in the fridge, pat dry, and steam a couple of minutes longer.
Q
Can I bake the cod instead? Yes, 12–15 minutes at 400°F (200°C) works beautifully in a pinch.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →