January 28 2016 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Butter-baked fish with Brussels sprouts and mushrooms
Don’t let salmon steal all the glory! In this dish, we gave cod a little attention, and it responded by creating a fantabulous meal. Combined with pink herb butter? It’s a feast for the eyes and a revelation for the taste buds.
USMetric
servingservings
Ingredients
Pink herb butter
- 5 oz. 140 g butter, at room temperature
- ½ ½ garlic clove, mincedgarlic cloves, minced
- ¼ tsp ¼ tsp salt
- ¾ tbsp ¾ tbsp pink peppercorn, coarsely ground (see Tip)pink peppercorns, coarsely ground (see Tip)
- ¾ cup 180 ml shredded parmesan cheese
- ½ tsp ½ tsp lime juice or white wine vinegar
Veggies and fish
- 1 lb 450 g Brussels sprouts, halved
- 1 tbsp 1 tbsp olive oil
- ¼ tsp ¼ tsp salt
- 1⁄8 tsp 1⁄8 tsp ground black pepper
- 2 tbsp 2 tbsp butter, for frying
- 7 oz. 200 g mushrooms, halved or quartered
- ½ tsp ½ tsp dried thyme
- 2 tbsp 2 tbsp non-pareil small capers, drained
- 1½ lbs 650 g cod, boneless fillet, skinnedcod, boneless fillets, skinned
- salt and pepper
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Making low carb simple
Instructions
Pink herb butter
- Preheat the oven to 400°F (200°C).
- In a medium-sized bowl, mix together the herb butter ingredients, and set aside.
- Place the Brussels sprouts in a large baking dish. Drizzle the olive oil on top, and season with salt and pepper. Toss to combine. Bake on the middle rack, uncovered, for 10-15 minutes, or until tender.
- Meanwhile, melt the butter in a medium-sized frying pan, over medium heat. Add the mushrooms and thyme, and fry for about 10 minutes, or until tender. Add the capers, stirring together for about 2-3 minutes, to combine flavors. Season with salt and pepper, to taste.
- Remove the Brussels sprouts from the oven, and spoon the mushroom-caper mixture on top.
- Season the cod fillets with salt and pepper, and place the fillets on top of the vegetables. Spread the herb butter onto the fillets. Bake on the middle rack, uncovered, for 20 minutes or until the fish flakes easily with a fork.
- Plate the fish with vegetables, and enjoy!
Veggies and fish
Tip!
If pink peppercorns are hard to find, you can use white, black, or a mixed medley of peppercorns.
Mix it up!
Cod is great, but other white fish works well too. Haddock, flounder, halibut, tilapia, and catfish are just a few to try.
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Fish is made in factories nowadays. Just like beef and other that kind of stuff. But there is beef that is brought up with grass only. Stay away from the fish people! You are killing the planet!
The herbbutter looks to have a bit red dots..chilli?
It is not in the recepie but guess I can put what I want in it.
That also mean that the red I see on the cod is the chilli or is it rosepepper?
If you read the intro/prep materials for this diet, they actually recommend you buy fish from sustainable resources and only wild-caught fish if possible. In the US, packages are marked as to whether they come from a sustainable source, plus you can always ask if it's not labeled. The fact is, fish is low fat, but it contains healthy fats and wild-caught fish comes from far less horrible conditions than most chicken or beef you buy in supermarkets. Sustainable and fresh fish options are actually much easier and less expensive to come by in most US supermarkets than grass fed/organic beef/chicken, so I feel like this is a really good option in the States. Maybe it's different in the UK, etc, but it works here. Also, keto is a high protein diet as much as a low carb, high fat. Lean protein is a great option... and this recipe calls for you to smother it in butter, so I think the fat portion is taken care of!
This is a good recipe and I LOVED the butter, so I'm glad I splurged. I'll make that butter again and again. The cod turned out a little tough/chewy and was not flavorful on it's own. I guess that's why it's often used for frying, because it holds up better and has a very neutral flavor... but I would probably choose a different fish for this recipe in the future, maybe halibut. Something that will enhance the flavor a little. All in all, this one was a success.
I thought it turned out delishois!
That is high praise! Thank you for sharing :)