Ingredients
Fish
4 -4oz Alaska cod fillets (360c, 0k, 76p, 0f) )
2 crushed garlic (9c, 2k, .4p, .1f))
1T olive oil (119c, 0k, 0p, 0f))
1t dried oregano (2.7c, .7k, .1p, .4f))
1t dried parsley (1.5c, .3k, .1p, .1f)
salt and lemon pepper
1 lemon juice (11c, 3.3k, .2p, .1f))
Veggie Side
1t coriander seeds (5.4c, 1k, .2p, .8f))
1t peppercorns (5c)
1t fennel seeds (5.8c, 1.5k, .2p, .6f))
1t oil (39.66c, 0k, 0p, 0f))
2 sliced leeks (76c, 18.8k, 2p, 2.4f))
1 sliced fennel bulb and frons (54c, 12.8k, 2.2p, 5.4f))
1T oil (119c, 0k, 0p, 0f))
2 sliced carrot (32c, 7.6k, .7p, 2.8f))
2 zucchini (66c, 11.6k, 5p, 4.4f))
Dish total 906.06c, 59.6k, 87.1p, 17.1f
Servings 4
Per serving 226.51c, 14.9k, 21.77p, 4.27f
nutrition by nutritionix
Directions
First, set up a meat work station, unwrap fish and pat dry. If not already in four 4oz sections, weigh and cut the fish. Line broiler pan with foil and then put parchment paper down — I do not let any food I cook touch aluminum.
Place fish in the center, season with salt, lemon pepper, crumpled dried oregano and parsley. Drizzle 2t olive oil over the top and then add crushed garlic. Then clean up the meat work station and set the veggie station.
2) Clean and slice leeks, fennel, carrot and zucchini. Gather spices.
3) Veggies Spice Cook coriander seeds, peppercorns, and fennel seeds in a skillet with 1T oil. Stir constantly and when they turn light brown and aromatic, remove skillet from heat, remove spices from skillet leaving the oil behind. Place spices onto plate to cool, then grind.
4) Reheat the oil and skillet. Cook carrots in the skillet ~5min to soften. Once soft, add the leeks, fennel, and zucchini. Then add the ground spices and toss quickly to make sure the oil and spice are on everything. Then move the veggies around the fish.
5) Set broiler to high and place fish + veggies ~10” from flame. Cook until fish is done ~7 minutes (be careful not to burn garlic). Serve with freshly squeezed lemon juice.
[x] Flexitarian + Omnivore
[x] Pescatarian
[x] Gluten free
[x] Weight Maintenance
[x] Mediterranean
[x] Lectin Avoidance
[x] Oxalate Avoidance
[O] Purine Avoidance: fish
— with changes —
[x] Vegetarian + Vegan: Use firm tofu or vegan fish, seasoned and lightly floured with rice flower and fried in the spice oil. Then put in center if baking pan and follow rest of recipe.
[x] Keto: Eat the fish and not the veggies
Comments
I use EDF Seafood Selector when making decisions on what fish to eat. Alaska Cod is rated moderate mercury, and has an eco-rating “best.”
You can make this dish with various fish, I prefer a firm white fish. Pacific Halibut, for instance, is too fragile and will not as work well.
