You can never go wrong when you decide to eat a white fish dinner. It is low in calories, high in omega 3’s, and high in protein too. Make your life easy. Simply go to the frozen fish section and look for “wild” fish and choose any wild fish including halibut, salmon, cod, or sea bass and mix it with healthy veggies and a yam. You can’t go wrong. This is an excellent combination of your macro-nutrient groups; protein, fat and carbs!
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So, wild cod dish. Here is what you’ll need:
5 oz of wild cod
1 cup of broccoli and cauliflower mix
1 yam/sweet potato
garlic, shallots and onions mix
cinnamon (to sprinkle on your yam)
First, boil your yam (this should be boiling while you are cooking your fish).
Next, in a flat pan, add in 2 tbsp of extra virgin olive oil with the garlic, shallots and onions. Then add in the defrosted cod. Cut up the lemon and sprinkle lemon juice onto the fish. Turn regularly and mix up the garlic mix to avoid burning. Add in the capers and cayenne pepper. In a separate bowl, place the broccoli and cauliflower medley into the microwave. If you want to avoid nuking anything (which I am not a big fan of anyway-just quick for many of you, then bake them in the oven for 10 minutes). After the yam has boiled for 10 minutes, take it out and slice it up into discs, put them on a baking sheet, sprinkle with cinnamon and bake for 10 minutes till browned.
This meal should seriously not take more than 20 minutes. You can make 2 servings, one for now, one for tomorrow’s lunch, or for your loved one. Either way, it is an amazing dish. Check out the video below and make this an amazingly healthy week!