SERVES 2 • PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-SODIUM
30 MINUTES OR LESS
Cod is rich in selenium, phosphorus, and iodine. When following a low-sodium diet, iodine may be a nutrient that needs special attention, since the most common source is found in iodized salt. Typical fish and chips are fried in oil, which may contribute to plaque formation. This cod is coated in a nutty almond flour, seasoned with garlic, thyme, and basil and baked on high heat for a crispy fish tender. Dip it into a savory homemade tartar sauce made with yogurt, pickles, and dill, and pair it with thin and crispy zucchini chips.
1 large zucchini
2 egg whites
½ cup almond meal
1 large garlic clove, minced
1¼ teaspoon dried thyme, divided
1¼ teaspoon dried basil, divided
2 (4-ounce) cod fillets, skinned and cut into 1-inch strips
1 teaspoon avocado oil
¼ teaspoon freshly ground black pepper
1
.
Preheat the oven to 425°F. Line a baking sheet with parchment paper.
2
.
Thinly cut the zucchini into small coins. Press the coins with
paper towels to draw out excess moisture. The drier you get the coins, the crispier they’ll get.
3
.
In a medium bowl, beat the egg whites. On a medium shallow plate, combine the almond meal, garlic, 1 teaspoon of thyme, and 1 teaspoon of basil, and mix well.
4
.
Coat the fish strips on both sides with the egg whites. Dredge the fish strips in the almond meal mixture and coat well.
5
.
Place each strip separately on the prepared baking sheet.
6
.
In a medium mixing bowl, combine the oil, pepper, and the remaining ¼ teaspoon of thyme and ¼ teaspoon of basil. Add the zucchini coins and toss to coat evenly. Place separately on the baking sheet.
7
.
Bake for 12 minutes, flipping the fish halfway through, until lightly golden on each side. The zucchini chips should have no excess oil and be crisp. The zucchini chips can be stored in a zip-top bag or an airtight container for 7 days.
FLAVOR TIP:
Use 1 tablespoon and 1 teaspoon of fresh thyme instead of dried for added minty, earthy flavor and smell.
Per serving:
Calories: 328, Total fat: 17g, Saturated fat: 2g, Cholesterol: 57mg, Sodium: 239mg, Potassium: 1025mg, Magnesium: 116mg, Carbohydrates: 13g, Sugars: 7g, Fiber: 5g, Protein: 32g, Added sugar: 0g, Vitamin K: 19mcg