Ginger-”Soy” Cod and Asparagus in Parchment


Servings 4

Ingredients

  • 4 cod fillets, or 1 lb of cod cut into 4 equal-sized pieces (Must be fresh for low Histamine)
  • 1 bunch asparagus, trimmed of tough ends and sliced into 1/2 inch pieces (Switch with zucchini for low FODMAP)
  • 8 cups fresh spinach (Switch to baby kale for low histamine)
  • 2 scallions, sliced thinly (Omit whites bulb for low FODMAP, green part only)
  • 2 cloves garlic, minced (Omit for low FODMAP)
  • 1 Tbsp fresh ginger, grated or minced
  • 2 Tbsp tbsp coconut aminos (Omit for Candida Protocol)
  • 1 Tbsp toasted sesame oil
  • Salt and pepper to taste

Instructions

  1. Tear off four pieces of parchment paper, approximately 12 inches long.

  2. Pile two cups of spinach on the bottom of each piece of parchment paper, then top with a piece of fish.

  3. Top fish with asparagus and scallion.

  4. In a small bowl, whisk together coconut aminos, sesame oil, garlic, ginger, and salt and pepper.

  5. Top each fish filet with an equal amount of the sauce mixture.

  6. Wrap up each parchment paper into little packets, folding the edges tightly to seal in the vegetables and fish.

  7. Bake at 425 F for about 15 minutes. The vegetables should be tender and the fish should be cooked through. Open parchments carefully over a plate and drizzle the sauce from the parchments over the fish and vegetables.

Recipe Notes

Recipe inspired from AmyMayers.com

Contact Sally

Nourished Roots Nutrition, LLC
P: (303) 209-8640
F: (303) 209-8482
nourishedrootsrd@gmail.com

On-The-Go Nutrition

Need a dietitian on the go? Get expert nutrition advice from the comfort of your own home! We use HIPAA-approved tools to make sure your nutrition plans and health history are 100% secure. Learn more.

Tip of the Day

Often times we read the label and aren’t sure what we are looking at or what numbers are “good.” The best way to read a label is to first look at the serving size, which tells us the amount we would need to eat to equal the rest of the nutrients on the label. It is important to be aware of the serving size listed, because they range from 1.5 ounces for a favorite cookie to one-tenth of a pound for raw kale. Next read the Percent Daily Value on the label’s right side. The percentages in that column tell you what percentage of the recommended daily nutrients you get after eating one serving size. For example, if a serving size of your favorite snack is a whopping one pretzel, and the percent daily value for sodium is 41%, then each pretzel you eat gives you 41% of the recommended daily intake for sodium. Two pretzels gives you 82%. Three pretzels gives you 123% and so on.

A convenient way to look at percent daily values is to follow the 5-20 rule; 5% or less is considered low, while 20% or more is considered high.