Anti-Inflammatory Cod Flake Bite with Shiitake, Ginger and Blueberry
A small anti-inflammatory snack — gently poached cod flaked over a thin gluten-free toast with sautéed shiitake, fresh ginger, and a blueberry-lemon side. Cod is one of the cleanest natural iodine sources, and the shiitake, ginger, and blueberry add three distinct bioactives in one small portion.
- Prep
- 8 min
- Cocción
- 6 min
- Total
- 14 min
- Porciones
- 1
Ingredientes
- 50g (cooked)cod fillet, gently poached
- 3(30g)shiitake mushrooms, sliced
- 1small slice (25g)gluten-free country bread
- 1/4cup (38g)blueberries, fresh
- 1tsp (4g)extra-virgin olive oil
- 1/2tsp (3g)fresh ginger, grated
- 1/4(~12g juice)lemon, juiced
- 1tspflat-leaf parsley, chopped
- 1/4tspiodized sea salt
- pinchblack pepper
Preparación
- 01
Bring a small saucepan of water to a gentle simmer. Add the cod fillet and poach for 4 minutes until just opaque. Lift out and flake with a fork.
- 02
Heat the olive oil in a small skillet over medium heat. Add the sliced shiitake and grated ginger and sauté for 3 minutes until the mushrooms release their water.
- 03
Toast the gluten-free bread in a dry skillet for 1 minute per side until lightly golden.
- 04
Toss the flaked cod with half the lemon juice, salt, and pepper. Spoon onto the toast, top with the shiitake-ginger mixture, and finish with the parsley.
- 05
Toss the blueberries with the remaining lemon juice and serve alongside.
Nutrición (por porción)
- Calories
- 195kcal
- Protein
- 14g
- Carbs
- 18g
- Fat
- 7g
- Fiber
- 3g
- Selenium
- 22mcg
- Zinc
- 1mg
- Iron
- 1.1mg
- B12
- 0.7mcg
- Iodine
- 110mcg
- Sodium
- 360mg