Middle Eastern za’atar cod

Middle Eastern za'atar cod
  • High protein
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Main meal
  • South Asian
  • 1 hour or less
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A tasty, quick and simple low-fat dinner. It is low in potassium and salt but high in protein, so is perfect for those receiving dialysis.

Chef

Chef Paul Ripley
Paul Ripley

Kidney Kitchen Chef

Add a little spice to your cod with aromatic za’atar, a Middle Eastern spice blend available in supermarkets. It’s usually a combination of dried oregano, thyme, marjoram, with sumac and toasted sesame seeds.

Ingredients

1 tablespoon of vegetable oil

1 red onion, thinly sliced

1 red or orange pepper, chopped into 1cm chunks

1 garlic clove, grated or chopped into small pieces

120g bulgur wheat

240ml low salt vegetable stock

2 cod fillets, skinless (approx. 120g each)

2 tablespoons za’atar spice

1 tablespoon balsamic vinegar

To serve

20g fresh coriander, roughly chopped (optional)

Method

  1. Step 1

    Preheat oven to 200°C / fan 180°C / gas mark 6.

  2. Step 2

    Heat the oil in a saucepan on a medium high heat. Once hot, add the onion, pepper and carrot and cook, stirring frequently until tender, for 5 to 6 minutes. Add the garlic and cook for a further 1 minute.

  3. Step 3

    Once the garlic has cooked, pour in vegetable stock and bring to the boil. Then stir in bulgur wheat, bring back to a boil and simmer for 1 minute. Cover with a lid and remove from the heat to steam cook. Leave aside for 12 to 15 minutes, or until ready to serve

  4. Step 4

    Place the cod fillets on a baking tray, lined with baking paper, season with pepper, sprinkle over the za’atar spice and roast until cooked through, for 12 to 15 minutes. The fish will flake and look opaque in the middle when fully cooked.

  5. Step 5

    Once the bulgur wheat has steamed, fluff it up with a fork and stir through the balsamic vinegar. Season with pepper to taste

  6. Step 6

    Divide the bulgur wheat evenly between plates. Top with the cod and sprinkle over coriander to serve.

Food facts

Bulgur wheat is the main source of carbohydrate in this recipe, and the value has been provided for those who have been trained in insulin adjustment.

This recipe is low in potassium, when following the quantities in the ingredients

and serving sizes. It is suitable for those advised to reduce potassium in their diet. The recipe is also low in phosphate, however it does contain some phosphate, mainly provided by the cod, so if you have been prescribed a phosphate binder, you should take as directed.

This recipe provides a source of protein and is suitable for those advised to eat more protein.

Use a gluten-free grain, such as buckwheat or quinoa, and a gluten-free stock cube.

The fish is the most expensive ingredient in this dish, therefore to reduce the cost, consider any other white fish that may be cheaper or on special offer. Frozen fish is often cheaper than fresh.

Fish should be eaten on the day it’s cooked, therefore this dish is best served fresh.

If you have had a transplant, you should always buy your fish pre-packaged, rather than from a fresh fish counter, in order to avoid any risk of bacterial contamination.