Mediterranean Cod

Servings: 2

1 shallot, diced

1 cup cherry tomatoes, halved

1/2 cup pitted green olives, halved

2 tbsp capers

2 tbsp sherry vinegar (or red wine vinegar)

2 tbsp olive oil, divided

salt and pepper

2 cod fillets (115-170g)

2 tbsp oregano leaves

lemon wedges (for serving)

1. Preheat the broiler. Line a baking sheet with parchment paper.

2. In a medium bowl, combine shallot, cherry tomatoes, olives, capers, sherry vinegar, 1 tablespoon olive oil, and salt and pepper. Toss to combine. Place on prepared baking sheet.

3. Broil for 3 to 5 minutes until tomatoes are starting to soften.

4. In the meantime, drizzle second tablespoon of olive oil over cod fillets and season with salt and pepper.

5. Place fish on baking tray with tomatoes. Broil for 5 to 7 minutes, or until fish is opaque throughout and tomatoes have burst and are blistered in spots.

6. Top with oregano and serve with lemon wedges for squeezing over.

https://www.bonappetit.com/recipe/swordfish-steaks-cherry-tomatoes-capers

Moroccan Cod with Carrots, Olives, and Cauliflower Couscous

Yield: 1 serving

1/2 head of cauliflower, cut into florets

juice from 1/2 lemon

salt and pepper, to taste

1 tbsp olive oil

2 tsp ras al hanout (cumin, coriander, clove, cinnamon, nutmeg, mace, allspice, dry ginger, fenugreek)

3 oz cod filet, rinsed and patted dry

2 carrots, trimmed and sliced in half lengthwise

5 castrevelano olives

small handful of Italian parsley, chopped

1. Preheat oven to 400F. Line a small baking sheet with parchment paper.

2. To a food processor, add the cauliflower florets and pulse until they resemble crumbles.

3. Heat a sauté pan over medium low heat. Pour the cauliflower crumbles in the pan and sauté for about 5 minutes or until the cauliflower cous cous are softened. Stir in lemon juice, and season with salt and pepper. Turn the heat off and set aside.

4. Place the carrots, olives, and cod filet on prepared baking sheet. Drizzle with olive oil and rub/toss to coat. Sprinkle the carrots and cod with the ras al hanout and salt and pepper.

5. Temporarily place the cod and olives on a paper towel. Bake the carrots for about 10 minutes, then add the cod and olives to the baking sheet. Roast everything together for an additional 5 to 8 minutes, until the cod is firm to the touch.

6. To serve, mix half the parsley into the cous cous. Add the cous cous to a bowl, top with the olives, carrots, and cod, and sprinkle with the remaining parsley.

https://www.acozykitchen.com/moroccan-cauliflower-cous-cous

Kedgeree

Yield: 4 servings

1/2-lb smoked sablefish or smoked haddock, skin on

1 1/4-lb cod, lingcod, or other firm white fish, skin on

1 bay leaf

1 tbsp coconut oil

1 onion, thinly sliced

1/2 tsp turmeric

1 large cinnamon stick, snapped in half

1 large cauliflower, grated into rice

3 tbsp parsley, chopped

2 tbsp dill, chopped

salt and pepper

lemon wedges, to serve

1. Place the fish skin side down into a large sauté pan. Cover with water. Add bay leaf.

2. Bring up to a simmer and poach gently for about 5 minutes, until just cooked.

3. Remove the fish and bay leaf with a slotted spoon onto a large plate and set aside somewhere warm.

4. Pour the liquor through a sieve into a large jug and keep aside.

5. Wipe out the pan. Heat the coconut oil in the pan and add the onions. Gently sweat them for 6 to 8 minutes until soft and translucent.

6. Add the turmeric, cinnamon stick, and reserved bay leaf, and cook another minute.

7. Add the riced cauliflower and stir to combine.

8. Add 1/2-cup of the poaching liquor and cook for 5 minutes until cauliflower is just tender.

9. Remove the skins from the fish and break the flesh into large flakes. Add to the cauliflower and quickly warm through.

10. Stir in the herbs, and serve immediately with lemon wedges on the side.

https://autoimmunewellness.com/kedgeree/

Coconut Breaded Cod

Yield: 4 servings

24 ounces cod fillets, cut into 2 inch thick strips

1 1/2 cup coconut flour

1 1/2 tsp ground ginger

1/4 tsp salt

2 cups coconut milk

1 cup unsweetened coconut flakes

2 tbsp coconut oil

1. In a shallow bowl or on a plate, combine the coconut flour, ginger, and salt.

2. Place the coconut milk in another shallow bowl.

3. Place the shredded coconut in a third bowl.

4. Dip the cod strips into the coconut milk, then the coconut flour mixture, back into the coconut milk, and finally into the shredded coconut, creating a thick breading.

5. In a skillet, heat the coconut oil over medium-high heat. When it is hot, cook the cod strips for five minutes a side depending on thickness of the fish, or until the top and bottom are browned and the fish is cooked throughout.

https://autoimmunewellness.com/coconut-breaded-cod-with-mango-salsa/

Cod, Chorizo, Beans, and Greens

Yield: 2 servings

1 tbsp olive oil

100g chorizo

1 onion, finely chopped

1 red chilli, deseeded and finely chopped

1/2 bag spinach, chopped

400g can cannelloni beans, drained

juice of 1/2 lemon

2 cod fillets

1/2 tsp smoked paprika

1. Heat oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, until the meat is cooked through and the onion is soft and golden.

2. Add the chilli and the spinach and cook for another minute, until the spinach is wilted.

3. Add the beans and lemon juice. Stir to combine.

4. Season the fish with the smoked paprika and salt and pepper.

5. In a separate pan, cook the fish until flaky.

6. Spoon the bean mixture onto plates, then carefully top with the fish.

https://www.bbcgoodfood.com/recipes/smoky-hake-beans-greens

Tomato and Thyme Cod

Yield: 4 servings

1 tbsp olive oil

1 onion, chopped

3 cloves garlic, minced

400g can chopped tomatoes

1 tsp maple syrup

few sprigs thyme

1 tbsp tamari

4 cod fillets (or another white flaky fish)

1. In a medium pot, heat oil over medium heat. Add onion, and cook for 5 to 8 mins, until lightly browned.

2. Add garlic and cook for 1 minute.

3. Stir in chopped tomatoes, maple syrup, thyme, and tamari. Bring to a boil, then reduce heat and simmer for 10 minutes.

4. Gently add cod fillets into the sauce. Cover and gently cook for 8 to 10 mins, until the cod flakes easily.

https://www.bbcgoodfood.com/recipes/5939/tomato-and-thyme-cod

Roasted Jalapeno Cod

Yield: 4 servings

1 poblano pepper

1 jalapeno pepper

1 tbsp olive oil

1 clove garlic, roughly chopped

1 shallot, roughly chopped

pinch cayenne pepper

salt and pepper

1 1/2 lb cod fillets

1. Preheat oven to 350F. Line a baking sheet with parchment paper.

2. Wash and dry peppers, and rub with small amount of olive oil. Roast peppers until soft and skin is blistering. Cover and let sit for 5 minutes. Peel away skin and remove seeds and steams.

3. In the bowl of a food processor or blender, combine roasted peppers, olive oil, garlic, shallot, cayenne, and salt and pepper. Puree until smooth.

4. Place cod on prepared sheet pan. Evenly spread the puree over each piece of cod.

5. Bake for approximately 10 to 15 minutes or until fish flakes easily when tested with a fork.

UltraSimple Diet Companion Guide

Baked Cod with Thyme

Yield: 4 servings

4 fillets cod

1 tbsp olive oil

1 tbsp thyme, chopped

1/2 tsp onion powder

salt and pepper

1. Preheat oven to 375F. Line a baking sheet with parchment paper.

2. In a small bowl, combine olive oil, thyme, onion powder, and salt and pepper.

3. Place cod fillets on prepared baking sheet. Evenly spread the herb mixture over the fish. Bake for approximately 12 minutes, or until fish flakes easily with a fork.

UltraSimple Diet Companion Guide

Lemon and Parsley Crusted Cod

Yield: 4 servings

1 lb cod fillet
1/4 gluten free breadcrumbs (or gluten free oats)
3 tbsp parsley, finely chopped
2 tbsp olive oil
zest of 1 lemon
juice of 1/2 lemon
salt and pepper

1. Combine the breadcrumbs, parsley, oil, lemon, and salt and pepper. Mix thoroughly with fingers.
2. Season the cod with salt and pepper. Press the crust onto the cod.
3. Bake at 400F for 15-20 minutes or until crust is browned and the fish is just cooked through. Serve immediately.


http://www.ibssano.com/low_fodmap_recipe_roast_cod_lemon_parsley_crust.html