Aromatic Coconut Crispy Cod (Serves 3) by our Nutritionist Sinead
Post Christmas, delicious and satisfying lean fighting fit recipe for you!!
Cod is a fantastic addition to any athlete’s diet. Not only is it a super lean protein source (over 20g protein and less than 1g fat, per 100g), it is also full of micronutrients that are super important for those training hard. These include:
Vitamin B12: vital for energy metabolism and nerve function.
Phosphorous: needed for our bodies to release energy to do work such as muscle contraction! Phosphorous forms the high energy phosphate bonds in ATP and PCr, the so-called ‘energy currencies’ of our cells, that are broken to release energy to power work.
Selenium: a necessary co-factor in the body’s defence against oxidative stress, such as that arising from intense exercise.
Iodine: critical for thyroid function and stabilising energy metabolism from the food we eat.
So, all in all, a helpful dietary addition!!
As the purpose of this dish is not actually low fat, the batter is made with ground almonds and coconut to up the fat content, as well as provide a further dose of micronutrients, including antioxidants. The spices in the crust give an exotic twist, and the broccoli rounds it all off nicely – providing some carbohydrate, fibre, and another spectrum of micronutrients including Vitamin C, Vitamin Bs and Chromium.
In summary, a delicious crispy fish dish (without the need for a frying pan!) that is full of flavour and the added satisfaction of knowing you are fuelling your body to perform :P. And on a practical note – this is so quick and easy to prepare, it is great for a night when you’re home late and need dinner on the table fast. The fish will also keep in the fridge for up to 3 days once cooked, so you can also make ahead and reheat.
Based on average nutritional values of ingredients. Actual values will vary.
3 x 120g fresh cod fillets
Salt and freshly ground black pepper
35g ground almonds
15g dessicated coconut
1 large pinch ground turmeric
1 large pinch ground cumin
1 large pinch ground cumin
400g tenderstem broccoli
1 lime, quartered
Fresh coriander, roughly chopped
Preheat the oven to 180°c.
In a bowl, lightly beat the egg together with the salt and black pepper.
In a separate bowl, combine the remaining dry ingredients (almonds, coconut and spices).
To batter the cod turn each cod fillet first in the egg until fully coated, and then in the dry ingredients until fully coated. Once coated, place each fillet on a baking tray.
Bake the cod in the preheated oven for approx. 15 minutes, until the batter is golden brown and the cod is cooked through.
Once the cod is in the oven, bring a saucepan of water to the boil and cook the broccoli until al dente.
Serve the cod over the broccoli, topped with a quarter of lime and fresh coriander.
Variations to consider:
Not a fan of fish, or looking for an alternative lean protein source – make this with chicken instead. If you are looking for higher fat content, use chicken thighs with the skin still on!
You could also increase the fat content by sautéing the broccoli in olive oil – add some garlic and chilli for extra flavour! Gives an extra kick of vitamins A and E too!
And if you aren’t feeling like broccoli – swap in your favourite leafy green veg, or a hearty salad in the summer months!
Add more carbs and fibre to the dish, by pairing with a wholegrain such as brown rice, or with some sweet potato (roast or mash both works really well here!).