Tomorrow is national fish and chips day and while most people will be enjoying their battered cod and greasy deep fried chips, we’ve come up with a low calorie recipe to help you stay on track with your healthy lifestyle and weight loss journey. We’ve decided to stick with a traditional cod served with delicious sweet potato wedges so you can celebrate National Fish and Chips day with the rest of the country whilst staying slim.
It is important to incorporate fish into your diet as it is packed with nutrients like protein and vitamin D as well as being a fantastic source of omega-3 fatty acids which are so important for the functioning of your body and brain. Having more fish in your diet can help lower the risk of heart attacks and strokes and is linked to reduced risk of autoimmune diseases, such as Type 1 Diabetes.
Cod in particular, is a fantastic source of vitamin B12, selenium, phosphorus and protein. Vitamin B12 is important for keeping your cardiovascular system on track and is involved in the production of red blood cells which can help prevent anaemia, as well as being involved with DNA production, brain and nervous system health.
Sweet potatoes are also incredibly beneficial to your health as well as being tasty. They contain vitamin A which can help to support your vision by creating the pigments that are required to keep the retina of the eye healthy as well as being able to help support the growth and development of the cornea. Vitamin A can also aid the immune system and protect against infections of the skin, lungs and mouth. Sweet potatoes are also high in vitamin B6 which can help prevent against degenerative diseases as well as containing a good source of vitamin C, which can help boost your immune system and also produces collagen which helps maintain the skin’s elasticity – the perfect food to eat to keep looking young!
This recipe has a combination of essential vitamins and minerals your body needs to function healthily and happily. This recipe is 341 calories per serving and is easy to make and has a delicious spicy twist! Serves 4.
You will need:
- 4 cod fillets
- 2 large sweet potatoes
- 1 teaspoon turmeric powder
- 2 teaspoons red chilli powder (can be more or less, depending on how spicy you like your food)
- 1 garlic clove, peeled, crushed and minced
- 1 green chilli, chopped finely
- 1 tablespoon fresh grated ginger (you can also use powdered ginger)
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon all spice
- 1 teaspoon oregano
- Olive oil
- Salt and pepper to taste
Method:
- Preheat your oven to 180 degrees / gas 4.
- In a large bowl, add in your cod fillets, a light drizzle of olive oil, the tumeric powder, the chilli powder, the minced garlic, grated ginger, finely chopped green chilli, a grinding of pepper to taste and a very small pinch of salt. You don’t want to add too much salt to the fish, as fish tends to be quite salty already. Mix the fish and the spices together in the bowl until each fillet of cod is well coated in the marinade and set the bowl aside.
- Prepare the sweet potatoes by washing them and patting them dry before cutting them into wedges. Pop the sweet potatoes into a large bowl (separate to the one with the fish in it) and give them a light drizzle of olive oil. Then, season them with salt and pepper to taste and sprinkle over the paprika, garlic powder, all spice and oregano. Mix the wedges together until they’re all coated with the oil and spices.
- On a lined baking tray, pop the wedges onto it and put them in the oven to bake for about 30 minutes or until they are soft on the inside, but slightly crispy on the outside.
- 15 minutes after putting the wedges in the oven, wrap your marinated cod fillets in foil and put them to cook in the oven for 10-15 minuets or until the cod has become opaque and flaky. If your fish is translucent and resists flaking, it isn’t cooked through and will need a little longer to cook.
- Serve your cod and wedges hot with some peas or mixed vegetables.
Photo Credit: Asda Good Living
If you decide to make this recipe, take a picture of it and tag us on Instagram @nscclinics, as we’d love to see your recreations of this meal.
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