Cooked in a tiny kitchen, tested on a hungry household, and proof that anti-inflammatory dinners don’t have to taste like resignation.
If you’ve ever been told that eating anti-inflammatory means waving goodbye to comfort, flavor, and joy — allow me to politely disagree while sliding this plate across the table. This pan-seared cod is topped with a thick, creamy shrimp and scallop ragù that clings like it means it, not a watery sauce that runs off the fish and onto your plate like it’s trying to escape. It’s rich, cozy, and just fancy enough to feel like a restaurant meal… without requiring restaurant pants.
This is also one of those dinners that makes people suspicious. “Wait… this is anti-inflammatory?” Yes. Yes it is. And no, you don’t need to suffer through bland food when inflammation is already enough to deal with. The sauce is intentionally thick (arrowroot for the win), which means it behaves beautifully over fish and stays put when tucked into crepes — because nobody wants a leaky crepe situation at the dinner table.
Pan-Seared Cod with Thick & Creamy Shrimp-Scallop Ragù
Ingredients
Equipment
Method
- Season cod on both sides with salt, onion powder, and garlic powder (if using).
- Heat ghee in a skillet over medium-high until shimmering.
- Add cod and do not move it for 3–4 minutes.
- Flip carefully and cook another 2–3 minutes, until opaque and deeply golden.
- Remove to a warm plate and tent loosely.
- 👉 Dry fish + hot fat = that restaurant crust.
- Using the same pan (lower heat to medium):
- Add ghee/oil and minced shallot. Cook 2–3 minutes until soft and fragrant — no browning.
- Add shrimp and scallops .Cook gently 2–3 minutes, just until opaque.
- Pour in broth and simmer 3–4 minutes to reduce slightly.
- Stir in coconut cream and capers. Simmer 3–4 minutes, stirring, until warm and cohesive.
- In a small bowl, whisk arrowroot powder + cold water until smooth.
- Lower heat to medium-low.
- Slowly drizzle slurry into the sauce while stirring constantly.
- Simmer 1–2 minutes, until the ragù thickens to a luxury, spoon-coating consistency.
- Season with salt and optional white pepper or Dijon.
- ⚠️ Do not boil — arrowroot thickens fast and stays silky at gentle heat.
- For plated dinners:
- Place cod on plates. Spoon thick ragù generously over the top. Add drop biscuits and salad on the side.
- Let ragù cool slightly to thicken further. Spoon into warm crepes, fold or roll, and finish with extra sauce on top. This filling stays put — no leaks, no puddles.
Notes
📊 Estimated Nutrition (Per Serving)
Calories: ~420–460 kcalProtein: ~34–38 g
Fat: ~28–32 g
Carbohydrates: ~5–7 g
Fiber: ~0.5–1 g
Sugar: ~1–2 g
🧊 Storage & Reheat
Storage:
Refrigerate leftovers in an airtight container for up to 2 days. The ragù will thicken as it chills (normal and helpful, especially for crepes).
Reheat:
Warm gently over low heat, adding a splash of broth if needed. Avoid boiling.
Microwave only if needed, using short bursts at reduced power.
Crepes:
Reheat ragù separately, then fill warm crepes so the sauce stays thick and in place.
Freezing:
Not recommended — seafood and coconut-cream sauces don’t reheat well from frozen.
More Dinner Recipes
Looking for more cozy, satisfying dinners that don’t feel restrictive? These Nourish-Nest favorites keep things comforting, flavorful, and inflammation-friendly.
My Tiny Kitchen Favorites
These are the pantry staples that make my recipes work (and my RV oven slightly less dramatic):
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Disclaimer (a.k.a. The “I’m Not Your Doctor” Part)
I’m not a doctor or a nutritionist — just a woman who loves her comfort food and believes healthy eating doesn’t have to taste like cardboard. My husband is under the care of a licensed physician for his autoimmune disorders, and everything you see here is based on what works for us (and what keeps him happily fed without setting off alarms).
Please always check with your healthcare provider before making changes to your diet — especially if you’re managing autoimmune conditions, allergies, or any other medical issues. I’ll handle the cozy recipes and humor; you handle the medical side with your doc. Deal? ❤️
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🧑🍳 Did You Make This?
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