Recipes

Warm Codfish with Parsley, Raisins and Feta

After some time spent in the groove of counting macros, it’s easy to fall into predictable meal routines. When you’re tired of your usual suspects and want to surprise your taste buds while keeping your macros on point, try this easier-than-you-think codfish with a salty, tangy, sweet parsley salad. 

Note that this recipe calls for anchovies packed in oil. Anchovies are one of those divisive ingredients that people either love or hate. If you’re wary of these tiny fish, take a leap of faith and try them in this dish. Chop them up very fine, almost to a paste, and simply let them help season and deepen the flavor of the dish.

Protein
24 g
Carbs
15 g
Fat
13 g
Serves
3 (serving size = 188 g)
Calories
265

Ingredients

  • 454 g (1 lb) fresh cod fillets
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 8 g (2 tsp) olive oil
  • 65 g (~1 bunch) flat-leaf parsley, roughly chopped
  • 15 g pine nuts, toasted if desired
  • 50 g raisins, chopped
  • 35 g capers, drained
  • 11 g anchovy fillets, packed in oil, minced
  • 30 g feta cheese, crumbled
  • A squeeze of lemon
  • Prep Time 5 minutes
  • Cooking Time 12-15 minutes
  • Difficulty Easy

Instructions

  1. Preheat your oven to 400 F and line a baking pan with parchment or foil. Place the cod on the baking pan, drizzle it with the olive oil and salt and pepper, making sure that the fish is coated on both sides. Bake the cod for 12–15 minutes, or until the fish is flakey and just cooked through.

  2. Meanwhile, prepare the parsley salad. Roughly chop the parsley (stems too!) and add it to a large bowl along with the pine nuts, chopped raisins, drained capers, minced anchovy fillets and feta cheese.

  3. When the fish is cooked, remove it from the oven and transfer it to a plate. Use a fork to break the fish into bite-sized chunks, then let the cod cool for 10 minutes. (You don’t want hot fish to wilt the parsley.) When the fish is still warm but not hot, add it to the parsley mixture and toss everything together to combine. Squeeze some lemon juice on top and serve.


Thanks to salty feta, capers and anchovies, you probably won’t need to add much salt to your finished dish. If you choose to omit the anchovies, however, you may need to add a few pinches of salt (and adjust your macros!).

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