A vibrant and aromatic one-pan dish designed for the Autoimmune Protocol. Flaky cod is paired with sweet fennel, crisp zucchini, and carrots in an anti-inflammatory ginger and turmeric sauce, creating a nourishing and satisfying meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 300g cod fillets, skinless
- 1 large fennel bulb, thinly sliced
- 1 medium zucchini, cut into half-moons
- 2 carrots, julienned or thinly sliced
- 3 cloves garlic, minced
- 2 cm piece of fresh ginger, grated
- 1 teaspoon ground turmeric
- 3 tablespoons olive oil, divided
- 50 ml water or bone broth
- Juice of 1/2 lemon
- 2 tablespoons fresh parsley, chopped
- Sea salt to taste
Disponível para membros NutriPro.
Instruções
- 1.Pat the cod fillets dry with a paper towel and season both sides with sea salt. Set aside.
- 2.Heat 2 tablespoons of olive oil in a large skillet or pan over medium heat. Add the sliced fennel and carrots, sautéing for 5-7 minutes until they begin to soften.
- 3.Add the zucchini, minced garlic, and grated ginger to the pan. Cook for another 2-3 minutes until fragrant.
- 4.Stir in the ground turmeric and a pinch of salt. Add the 50 ml of water, cover the pan, and let the vegetables steam for 4-5 minutes until tender-crisp.
- 5.While vegetables steam, heat the remaining 1 tablespoon of olive oil in a separate non-stick pan over medium-high heat. Carefully place the cod fillets in the pan and sear for 3-4 minutes per side, until golden brown and cooked through.
- 6.Remove the vegetables from the heat and stir in the fresh lemon juice and chopped parsley. Serve the seared cod immediately alongside the sautéed vegetables.
Informações Nutricionais
Porque esta receita
This recipe is rich in anti-inflammatory compounds from turmeric and ginger, supporting gut health. It provides high-quality lean protein from cod and is packed with fiber, vitamins, and minerals from a diverse range of AIP-friendly vegetables.
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