Cod and Ginger Breakfast Skillet with Wilted Spinach and Turmeric
A 15-minute anti-inflammatory breakfast skillet of pan-seared cod with fresh ginger, turmeric and wilted spinach, finished with lemon — three working bioactive compounds and a heavy iodine load from the cod.
- Prep
- 5 min
- Cocción
- 10 min
- Total
- 15 min
- Porciones
- 1
Ingredientes
- 4oz (120g raw)cod fillet
- 2cups (60g)baby spinach
- 1tbsp (14g)extra-virgin olive oil
- 1tsp (6g)fresh ginger, grated
- 1/2tsp (1g)ground turmeric
- 1clove (3g)garlic, minced
- 1/2(~12g juice)lemon, juiced
- 1tbspfresh cilantro, chopped
- 1/4tspsea salt
- 1/8tspblack pepper
- 1/4(~50g)avocado, sliced
Preparación
- 01
Pat the cod dry with a paper towel. Season both sides with sea salt and black pepper.
- 02
Heat the olive oil in a non-stick skillet over medium-high heat. Add the cod and cook 3 minutes without moving it.
- 03
Flip the cod. Add the grated ginger, turmeric and minced garlic to the pan around the fish. Cook 2-3 more minutes until the cod flakes easily with a fork.
- 04
Transfer the cod to a plate. Add the spinach to the same skillet and toss with the residual aromatics for 60 seconds until just wilted.
- 05
Lay the wilted spinach next to the cod. Fan the avocado slices on the plate. Finish with cilantro and lemon juice.
Nutrición (por porción)
- Calories
- 380kcal
- Protein
- 23g
- Carbs
- 14g
- Fat
- 22g
- Fiber
- 4g
- Selenium
- 38mcg
- Zinc
- 1.2mg
- Iron
- 2.4mg
- B12
- 1mcg
- Iodine
- 130mcg
- Sodium
- 460mg