✓Low-carb ✓Gluten-free ✓Grain-free ✓Sugar-free ✓Cow-dairy-free (use goat’s butter)
For some people, fish needs hiding in batter or breadcrumbs before they’ll eat it. This recipe looks great whilst avoiding the usual grain based coatings.
Recipe: Grain-free baked ‘breaded’ cod with parsley sauce (serves 4)
- 4 cod loins or fillets, (200-300g each, depending on appetites)
- I egg (this is sufficient for 4 decent sized cod loins)
- 2-3 tablespoons (approx) of ground almonds (organic preferably)
- Juice of a lemon and shredded peel or zest too
- Clarified butter/ghee, or coconut oil (deodorised works well too) about 40g
- Salt & pepper and a little powdered English mustard or other preferred flavouring/herbs (a hint of piri piri can work as can paprika)
- Milk (full fat, either goat’s or cow’s milk, or Koko coconut milk if dairy free)
- A good handful of fresh parsley, finely chopped. (Watercress could be substituted)
- 2 teaspoons chestnut flour (or 1 teaspoon coconut flour)
- Fresh accompanying vegetables such as green beans, carrots, and broccoli
Pre-heat the oven to 200°C/gas 5. Place a large dollop/half of the butter/ghee/coconut oil onto a baking tray and preheat in the oven while the other vegetables are prepared.
In a wide shallow dish or soup bowl beat the egg with the lemon juice, zest/skin, and a good grinding of pepper (white or black) and sea salt.
In another shallow wide bowl thoroughly combine the ground almonds with a good amount of seasoning too, including half a teaspoon of mustard powder or whatever spices you fancy.
Take the preheated buttery baking tray (I use a glass pyrex one these days, sold by Sainsbury’s) out of the oven and rest on the hob. Dip each chunky cod fillet/loin into the beaten lemony seasoned egg making sure it is coated on all surfaces. Then dip this eggy fish into the ground almonds ensuring it gets onto all surfaces too. Place the fish in the hot ghee/butter on the baking tray. Repeat this with all the fish then pop the tray in the oven and cook for 10 – 15 mins. at around 200 or a little less.
While the fish is cooking make the parsley sauce. Gently melt the rest of the butter/ghee/coconut oil in a small pan and stir in the chestnut flour to absorb the melted fat. Bit by bit add the milk, whichever sort you are using, making a roux. Beat well to ensure it is smooth. Add enough milk to make a thickish sauce, stir in the finely chopped parsley (or watercress, washed first of course) and check for taste, adding some salt and pepper to taste. (If desired you could add cheese instead, or as well as parsley at this point).
If you have got your timing right you will have all your other veg perfectly ready when the pinger on the oven tells you the fish is ready. Check that it looks just a tad tanned and crisp (giving it another few minutes if necessary) and serve, with a nice dollop of the sauce on each piece and the colourful veggies all around. This makes a really tasty and pretty quick midweek supper. All told it took me about 25 minutes to prepare and make everything (and it took less than that to eat it all up!)
Eating a wide range of white as well as oily fish is a good policy as whilst oily fish like salmon and mackerel are high in brain building omega 3 fatty acids, white fish like cod, pollock and haddock have good levels of iodine. Both are critical, especially through childhood and the reproductive years to ensure good brain development for the next generation.