Recipe: Pan-seared cod

 

primary  micronutrients

A 4-ounce (113.4 grams) serving of Pacific cod contains over 15% of your daily recommended

INGREDIENTS

2 tablespoons avocado oil or grass-fed ghee
4 (8-oz.) skinless Pacific cod fillets, preferably wild
Kosher salt and freshly ground black pepper, to taste
1 teaspoon minced rosemary
1 teaspoon minced thyme
2 cloves garlic, minced
Grated lemon zest, for garnish

INSTRUCTIONS

Season cod with salt, garlic and pepper. Let the cod marinate in the salt for at least 10 minutes.

Heat 1 tablespoon of the oil or ghee in a 12” skillet over medium-high heat. 

Place cod in skillet and cook until golden on one side, 3–4 minutes. Flip the fillets, then add the remaining 1 tablespoon of oil or ghee, rosemary, and thyme. Continue to cook while basting continuously until fillets are cooked through, 2–3 minutes.

Remove pan from heat and plate your cod. Serve with grated lemon zest for garnish.

Transfer fillets to a plate; keep warm.

NUTRITION FACTS

This full recipe contains

1,318.8 calories

60.6 grams of fat

3.7 grams of cabrohydrates

189.7 grams of protein

0 grams of fiber

Recipe: Spinach and mushroom egg white scramble

Egg whites are an excellent source of lean protein. They can taste bland on their own, however, so adding vegetables and herbs is very important in making them tastier AND healthier. Also equally important is making sure you don't overcook your egg whites. They should be soft and juicy, not firm and rubbery.

primary micronutrients

The most nutritious part of an egg is the yolk. But it can be hard to get enough protein if you're eating entire eggs (you'd end up eating a lot of fat and therefore calories for one meal); therefore this recipe calls for mostly egg whites.

The recipe below, with one egg yolk, contains over 15% of your recommended:

INGREDIENTS

200 grams of egg whites

1 egg yolk

50 grams of spinach, chopped

60 grams of mushrooms, chopped

30 grams of green onion, chopped

1/2 teaspoon seasoning salt (we like Jane's Krazy Mixed Up Salt)

1/2 teaspoon black pepper

1 teaspoon grass-fed ghee, extra virgin olive oil, or extra virgin coconut oil

INSTRUCTIONS

Place your ghee or oil in a pan and heat the pan to medium-high heat.

When the pan is hot, add your mushrooms and spinach to the pan and sautee for about 4-5 minutes. If the pan starts to become dry, add a little water to it.

When the spinach and mushrooms are just beginning to get soft, reduce the heat to low. Then add your egg whites to the pan. Then add your salt, green onion and black pepper. There's no need to stir the egg whites a lot. Stirring them too much breaks the eggs up too much. Just stir the eggs with a spatula occasionally to make sure they're cooking evenly. 

As soon as all your egg whites have turned from clear to white, they're cooked. Don't overcook them or they'll be rubbery. Remove the pan from the heat and serve warm. 

This recipe keeps well when made ahead of time. Store your egg white scramble in an air-tight container and reheat individual portions in the microwave for 30-60 seconds.

nutrition facts

This recipe contains

250.0 calories

10.2 grams of fat

4.9 grams of carbohydrates

27.9 grams of protein

6.8 grams of fiber