AIP Rustic Cod Bites with Caramelised Plantain and Ginger
A rustic AIP snack of gently poached cod broken into flakes over caramelised ripe plantain, finished with fresh ginger, parsley and lemon.
- Prep
- 5 min
- Cook
- 12 min
- Total
- 17 min
- Servings
- 1
Ingredients
- 80g cooked (≈90g raw)cod fillet
- 1small (80g sliced)ripe plantain, peeled and sliced into 1 cm rounds
- 1tsp (4g)coconut oil
- 1/2tsp (1g)fresh ginger, finely grated
- 1/2clove (1.5g)garlic, minced
- 1tbsp (3g)flat-leaf parsley, chopped
- 1/4(~5g juice)lemon, juiced
- 1pinchsea salt
Instructions
- 01
Heat the coconut oil in a small skillet over medium heat. Add the plantain rounds in a single layer and cook 3-4 minutes per side, until deeply caramelised on both faces. Transfer to a small plate.
- 02
While the plantain cooks, bring a separate small pan of salted water to a bare simmer. Lower the cod in and poach 4-5 minutes, until it flakes when pressed with a fork. Lift out and break into rough flakes on a plate.
- 03
Wipe the plantain skillet, return it to medium-low heat, and add the garlic and ginger. Toast for 20 seconds until fragrant.
- 04
Off the heat, return the plantain to the skillet and add the cod flakes. Squeeze the lemon over the top.
- 05
Tip into a small bowl and scatter the parsley and a final pinch of sea salt over the top.
Nutrition (per serving)
- Calories
- 215kcal
- Protein
- 16g
- Carbs
- 22g
- Fat
- 7g
- Fiber
- 2g
- Selenium
- 24mcg
- Zinc
- 0.5mg
- Iron
- 0.5mg
- B12
- 0.7mcg
- Iodine
- 75mcg
- Sodium
- 280mg