Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels.
The greens will provide you with a host of minerals such as Vitamin C, Calcium and Folate.
The rice will keep you feeling fuller for longer as it is a slow release carbohydrate.
| Cook Time | 20 minutes |
| Passive Time | 5 minutes |
| Servings |
2 people
|
Ingredients
- 2 Cod Fillets
- 100 grams Rice
- 1 pinch Turmeric
- 1 Chicken Stock Cube we love Kallo yeast free!
- 1 knob of Butter
- ½ small cup Oat milk
- 1 squeeze Lemon Juice
- 1 handful Dried Parsley
- 1 handful Fresh Chives optional
Ingredients
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Instructions
- Shallow fry the cod in a little butter for 2 minutes on each side. Add the milk, coat the cod in parsley and chives and leave simmering on a low heat, turning once more.
- Whilst this is cooking, boil a kettle, add a stock cube to 150 ml of boiling water, add to a saucepan, add the rice and turmeric, cover and simmer on a low heat for 10-15 minutes (depending on instructions on packet).
- Steam the greens for 5 minutes.
- Take the rice off the heat, stir with a fork until light and fluffy then cover and leave for 5 minutes.
- Serve and enjoy!
Recipe Notes
This dish can be for lunch or dinner or when ever you fancy it. Simple. Tasty. Food
#IBSFreeFood
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