February 22nd 2024
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This savory meal is sure to leave you feeling satisfied thanks to high-protein cod and plenty of fiber-rich vegetables.
In addition to protein, cod is also a rich source of vitamin B12, which supports healthy blood and neurological function and positively impacts DNA methylation, which regulates gene expression.
Bok choy, garlic, ginger, broccoli, mushrooms, and spinach offer a huge variety of micro- and phytonutrients to fight free radicals, promote detoxification pathways, and reduce inflammatory processes—a leading driver of chronic disease.
Enjoy!
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
Cod
- 2 tablespoons gluten-free miso paste
- 2 tablespoons coconut aminos
- 2 tablespoons coconut vinegar or rice vinegar
- 1 medium red onion sliced lengthwise into 1-inch slices
- 1 tablespoon sesame oil
- 16 ounces wild-caught cod, cut into 4 pieces
Veggies
- 2-3 heads baby bok choy
- 2 tablespoons avocado oil
- 3 garlic cloves, thinly sliced
- 1 (1 ½-inch) piece fresh ginger, microplaned or thinly grated
- 2 cups broccoli florets
- 4 cups assorted mushrooms of choice, sliced to bite-size pieces
- 4 cups spinach, stems removed
- 1 tablespoon coconut aminos
- 1 tablespoon red curry paste
- ¼ cup water, boiling
Optional toppings
- Spicy red pepper, such as Fresno, sliced into thin rounds
- 1 teaspoon black sesame seeds
Method:
1. In a medium bowl, stir together miso, coconut aminos, vinegar, and sesame oil until smooth. Add the cod and top with marinade. Cover and refrigerate while working on the veggie components. You could store the fish for up to 12 hours.
2. Heat oven to broil on high and arrange fish on a baking tray covered with parchment paper. Once the oven is hot, add fish and broil for 5 minutes. After 5 minutes, turn the oven to 350°F and bake for 5-8 minutes, or until the fish flakes easily. Remove from heat.
3. Prepare a large bowl of ice water. Bring a large pot of water to boil, then add bok choy and boil for 2 minutes. Remove from heat and transfer to ice water to stop cooking. Pay dry and roughly chop.
4. In a wok or large pan over high heat, add avocado oil, garlic, and ginger and stir for no longer than 20 seconds. Immediately add the broccoli and mushrooms. Stir for 2 minutes, then add the bok choy and spinach. Continue to stir for 30 seconds.
5. In a small mixing bowl, add tamari, curry paste, and water. Stir until combined, then add to the vegetables in the wok or pan, stir for 30 seconds, and remove from the heat.
6. Serve fish on top of the vegetables along with optional toppings.
Nutritional analysis (per serving) : Calories: 257, Total Fat: 11g, Saturated Fat: 2g, Cholesterol: 70mg, Fiber: 3g, Protein: 28g, Carbohydrates: 12g, Sodium: 898mg, Sugars: 5g, Net Carbs: 9g
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