Tag Archives: keto

Keto Cod

2 Sep

Fish. It’s good for us, but we sure see it fried a lot. And that is not healthy. Want to make some healthy fish that won’t leave a dirty pan and a fishy smelling house? Keep reading.

We will start with a meaty 16 ounce piece of cod. Why Cod? It is a nice firm clean white fish mild in flavor so it appeals to most everyone. It is low in calories and fat, but a 4 ounce serving packs about 19 grams of protein.

Cod is also rich in B vitamins. Cod also has phosphorus which boosts the efficiency of those B vitamins in your body. The health benefits are substantial with the choice of this protein.

kj81F0sFTCW1jfDwsDVNQw

Look at this gorgeous cod!

Next cut the cod into 4 pieces. The end of the filet is a little thinner than the rest so that piece can be folded under. We want all of the pieces to cook evenly and this simple step will help with that.

CTdJd7BfSZGeo1oNnzHVuw

For portion control 4 ounces of cod is just right.

Next, dust the cod with salt and pepper. It doesn’t need much, but feel free to add seasonings that appeal to you. Lemon pepper or herb de provence are also wonderful additions to this flakey white fish. Fresh cilantro would also work well here.

WZuj3qQiQnqO3awN7cO32A

Less is more with seasoning this mild fish.

Get 4 pieces of foil that are large enough for your filet. We are making a pouch so make sure the foil is large enough to loosely wrap around each piece of cod. Place the fish in the center of the foil and drizzle with olive oil. We are now going to add some serious deliciousness to the cod-tomato and fresh mozzarella cheese. OOOOHHH so good!

51a3oPQbR%2t3LnI0SkkJg

Use a high quality tomato and fresh cheese for this dish.

Dice up the cheese, and drain a tomato from the can. You will need one tomato for each cod fillet. Lay the tomato over the fillet, and sprinkle with the diced cheese.

5U0c9fytQnyRuQY%jDdyuQ

Go as heavy or as light as you want with the cheese.

Now doesn’t that look enticing? Finish it off with a little drizzle of olive oil.

bah6yvvqtgice1rcuzrkcw.jpg

Heart healthy olive oil adds just the right touch here.

I am an acid person-think vinegars and citrus-so I also layered an acid layer here. A little spritz of vinegar was the perfect addition but you can also add a slice of lemon if that is your thing. Express yourself. When you’ve dressed your cod, simply crimp and pinch the foil to make a pouch for the grill. Seal all of that luscious goodness in, and let’s get to cooking.

ls1uFUgrTTCapFUiOQIsng

This little pouch of deliciousness will save with the cleanup!

Make sure that your grill heated up and cleaned. The temperature should be around 350 degrees. Place your cod pouches  directly on the grates. Close the lid. In about 10-12 minutes, your pouches will be ready to come off the grill.

8rKyN9+vTyW8S90oso1atQ

Doesn’t this look heavenly? Better yet, cleanup will be a snap. No dirty pans to mess with when making this succulent dish!

X24j1jPCRO2hYVJuHXywrg

Delicious grilled keto friendly cod!

How is this for a mouthwatering dinner? Quite spectacular! Never cooked fish before? This is too easy not to try. And if you are eating low carb or keto, dig in. This is low carb and keto friendly. Since your grill is heated up, grill some veggies to go along side your cod. Bon appetite!

For more grilling ideas, see my Girls can Grill blog here. https://busymomswellness.com/2018/08/27/girls-can-grill

 

 

 

 

What’s for (a diabetic) Dinner?

9 Feb

My folks are coming for dinner. They are 81 years old and my dad is diabetic. If you think trying to get a 4 year old to eat anything other than chicken nuggets is challenging, try teaching an 81 year old how to eat a low carb diabetic friendly diet. Not an easy task. But salmon is on the menu so the meal will be both diabetic compliant and heart healthy.

My mom, a wonderful cook, never made any type of fish, so this was an out of the box meal for my parents. Here is what I used for the salmon-olive oil, sea salt, my favorite mixture of pepper and garlic, a bit of salmon rub, and a lemon.

esl7fwsksibjmsdtlprmw.jpg

I started with lovely Norwegian salmon. A note about salmon-the colder the water in which the salmon is from the more beneficial fat (Omega-3’s) the salmon will have. I cut it into just the right portion size. The salmon is beautifully veined with healthy fat.

avculehgt2ydsa3o73igua.jpg

Next I drizzled a bit of olive oil over the salmon and jazzed it up with the seasonings. It needed a slice of lemon-cuz lemon just goes with salmon!

wsjjol2osoe4drifqixgtg.jpg

The oven was preheated to 350 degrees. For salmon, moderate heat for about 20 minutes will cook 4-6 ounce fillets just right. My sweet mother was a willing student while she monitored my culinary efforts-but insisted on a tiny splash of wine while she learned!

ckglnjtruw72fac29v3aq.jpg

Time to work on a diabetes friendly side dish. How about grape tomatoes and spiraled zucchini? Yup-that’s next.

Put a little olive oil into a sauce pan. Let it warm up a bit, then add a pint or two of grape tomatoes. It’s that simple. Just throw them in and give them a stir. Don’t forget to add a bit of salt and pepper. Let them start to bubble a bit over medium to medium high heat. Stir them every now and again. After a few minutes they will start to break up and get creamy.

IMG_0396

When the tomatoes are luscious and velvety add the zucchini noodles. I have a zucchini spiralizer, but using it for this dinner may have been a bit too much excitement for my folks. I used the time saving precut zucchini noodles instead.

oihoctdyrigrapsftuutig.jpg

The zucchini went into the steamy bubbling tomatoes. Add some basil, oregano and parsley or whatever strikes your fancy. A pinch of salt and pepper brings out the flavor, so don’t forget to toss that in too.  I also added 1 chopped clove of garlic.  A bit of garlic never hurt anything.

a3vo5ir0mygn3r9tbhbw.jpg

A little stir and this was on its way to deliciousness! The warm scents of herbs and vegetables were filling the house. Mmmmm. The zucchini heated through in about 5 minutes, the salmon was out of the oven, and dinner was ready!

GChw8TzjTZmprmUcdUNd9g

I jazzed up the vegetables by grating a bit of fresh parmesan cheese on them while hot. The filet of salmon with this side dish was so yummy. Take note-this meal is a low carb meal. It’s a great meal if you are on a keto diet or if you have diabetes. I am a low carb eater, so this meal hit the mark for all the beloved folks around my dining room table.

Initially my folks weren’t crazy about what was cooking for dinner. My mom is a 50’s housewife that can bang out an amazing pot roast and mashed potatoes with one hand tied behind her back, and my dad is 100% a meat, potatoes, and corn guy. Yup-heavy on the starch, which is not cutting it anymore with his diabetes. Needless to say this new fangled meal I was cooking up for them was raising an eyebrow or two. I think that they were also secretly wishing they’d had a big snack before coming for dinner. In the end the meal plated up beautifully, was hearty, and enjoyed by all. What are you cooking up? email me at amykgarman@gmail.com on twitter @amykgarman or on instagram at amyklingele