Cod, veggies and pickles

This recipe packs a hefty nutrient punch and provides a ton of satiety with just a few calories!  It was one of Angela Gourlay’s amazing creations that helped her to tie for first place in the Nutrient Density Challenge.  Angela says:

Fish and vegetable dinners are a staple during the week for me. We buy cod fresh from our local fish store, it’s easy to prepare and quick to cook even on workdays.

Macronutrients 

One 277 calorie serving of this recipe provides 37g of protein, 3g of fat and 19g of net carbs.

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

DescriptionAmountUnit
Red Bell Peppers45g
Chard1.50cup
Asparagus1cup
Cod100g
Spinach 100g
Hot Chili Sauce, Sriracha3tsp
Dill Pickles1cup
Parsley 3g

Directions

  • Rinse and chop your pickles, parsley, peppers, chard and spinach. Set the pickles aside.
  • Prepare the cod with your favourite seasonings. I like to bake my fish on very high heat in an ovenproof dish, 400F works really well with salt, pepper and lemon slices.
  • In a skillet, add your chopped red bell peppers and sauté until they are starting to soften.
  • While the peppers are cooking, steam the asparagus and then chop into bite-size pieces.
  • Add in your chopped spinach and chard with the peppers in your skillet and saute them until wilted.
  • Add in your asparagus to the pan and mix together.
  • Check that your fish is done. Plate your veggies and fish.
  • Top the fish with the chopped parsley and a dollop of sriracha sauce.

Suitable for 

  • maximum nutrient density
  • fat loss
  • blood sugar & fat loss
  • low carb & diabetes
  • bodybuilders
  • maintenance

Ranking 

The ranking of this recipe for each goal is shown below (click the link to see the highest-ranking recipes for each goal).

nutrient density99%
lean bulking/bodybuilder95%
fat loss100%
blood sugar & fat loss99%
blood sugar/diabetes 79%
athlete/bulking67%
ketogenic 45%
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