Baked cod fillet, tabouli and tomato salsa
A high protein meal, low in potassium, phosphate and salt. Perfect for those receiving dialysis.
Chef
Ingredients
Cod fillet
300g cod fillets, skinless
25g cheddar cheese
1 tablespoon fresh white breadcrumbs
Pinch of freshly ground black pepper
1 tablespoon fresh mixed herbs
1 teaspoon olive oil
Tomato salsa
65g ripe tomatoes,
Β½ red chilli
Β½ tablespoon fresh mixed herbs
Pinch of freshly ground black pepper
Tabouli
225g couscous
220ml boiling water
3 tablespoons lemon juice
1 tablespoon olive oil
2 garlic cloves
25g fresh mint leaves
25g fresh coriander
25g fresh dill
60g plum tomatoes
50g cucumber
25g spring onions
Pinch of freshly ground black pepper
Method
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Step 1
Pour boiling water over the couscous. Cover for 10-12 mins until absorbed. Mince the garlic, chop the herbs and deseed and dice the tomatoes and cucumber. Fluff with a fork and stir in olive oil, lemon juice and garlic. Stir in the tomatoes, cucumber and spring onions. Season with pepper and rest for 1 hour covered in cling film.
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Step 2
To prepare the herb crust for the cod, grate the cheese and combine in a bowl with the breadcrumbs and herbs. Season with pepper, then chill for 30 minutes to allow the mixture to firm up.
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Step 3
Preheat the oven to 200Β°C/gas mark 6. When firm, roll crust mixture between 2 sheets of greaseproof paper, cut into squares large enough to cover the pieces of cod. Press it down gently so that it sticks. Brush baking sheet with olive oil and add the cod. Bake for 6-8 minutes until the cod is just cooked.
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Step 4
To make the salsa, chop the tomatoes and deseed and finely chop the chilli. Place in a bowl and add the herbs. Season with pepper and mix until well combined. To serve, place a piece of herb-crusted cod on each plate spoon the salsa around the cod and serve with tabouli on the side.
Food facts
The couscous and breadcrumbs are the main sources of carbohydrate in this main meal and the value has been provided for those who have been trained in insulin adjustment.
This dish does contain ingredients that are high in potassium and phosphate. However, the quantities have been kept to a minimum and by using the quantities listed and following the recommended serving size, the overall phosphate and potassium content of the dish remains low. If you have been prescribed a phosphate binder, ensure you take them with this dish.
The fish in this recipe provides a good source of protein, ideal for those receiving dialysis.
Serve with rice, quinoa or gluten-free pasta instead of couscous. Use gluten-free breadcrumbs.
Stir a 400g tin of drained chickpeas into the tabouli and serve with the salsa.
Choose cheaper fillets of fish, frozen fillets, or fish on offer to reduce the cost. You can buy pre-packaged breadcrumbs or save money by making your own. To save money, use a teaspoon of dried mixed herbs as an alternative to the fresh herbs in the cod crust.
Fish should be eaten on the day of cooking. Tabouli and salsa can be kept in an airtight container in the fridge for up to two days.
For those with a transplant, it is best to purchase your fish pre-packaged. Good choices for mixed fresh herbs include basil, chives or parsley. Attentively, use some extra mint, coriander and dill to complement the tabouli.