My wife went shopping for sundry foods a few days ago and found a terrific bargain price on cod. She phoned me up straight away to see if I needed some more cod in the freezer. Well to be honest I did and the price was irresistible so she brought home 2 kilos of cod loins. At first I thought it was going to be the dregs off the factory floor, re-pressed together or some sort of fiddle but this was the genuine bona fide deal. Fresh smelling cod loins and good sized pieces it was too. It was quickly wrapped into Mario sized portions and bundled into the freezer until this morning when I thawed a piece for my tea tonight.
I like my fish steamed or fried normally but recently and in honour of the whole low carb ideology I have begun to poach my fish in a large open frying pan, (coz I’m lazy).
So anyway cod loins are so easy to cook. Fish is great low carb diet value food because it is not just a tasty meat but it also feeds you iodine you wouldn’t otherwise get, is incredibly low fat and low in carbs and easy to cook. It’s about the best food there is for a low carb diet. As usual with my recipes I used what was to hand in the freezer. I used broccoli and cauliflower because they are low carb options compared to some of the other frozen veg you might buy like carrots and peas. As long as you check what you are eating into whatever food diary method you use (FatSecret in my case) and record the nutritional info you should be okay with most any veg.
Here’s what I did…
Today is 23/03/2014 I put about half an inch of water freshly boiled from the kettle into a frying pan and immediately put the heat on to about half power and waited. I was looking for a gentle bubble only. Once I got that I nudged it down another bit until the slow bubbling stopped almost completely. Then I knew the water was perfect for poaching fish. I placed my very thick piece of cod into the water. Because it is a loin it has no bones or skin but cooking this way it really doesn’t matter what your fish looks like. Cod with a skin on works just as well in a poaching scenario.
I don’t time stuff, I work on how it looks – with fish you just have to be patient. When it looked cooked enough to survive the process I turned it over to cook the other side of the fish.
While that was going on I grabbed 2 eggs from the fridge and measured out around 100g of my frozen broccoli and cauliflower mix I picked up from the local supermarket. I began by nuking the veg for 2 minutes then drained the subsequent water away and let it stand until the fish was done. Once the fish was ready I drained the loin fillet and nuked the veg for a further 1 minute. Steam rising? Great! Ready to eat! I got the fish onto a plate and then comes the tricky bit. Poaching eggs in water. You have to be very controlled when you do this but it’s great fun when it works well. Tonight, for me, it worked really well. The eggs were runny soft and perfect. I put the eggs over the fish and plated up the veg.
Nuking the veg left it tasting really fresh. Not sure why. I’m just saying.
I forgot to photograph the plated food, I was really hungry, sorry. So here’s a photo of some cod:
Low Carb Cod Loins
- Low Carb Dinner Recipe – Poached Cod and Eggs
This yielded me a good amount of food on a plate and filled me right up. It gave me the kind of thump in my belly that I need to feel “right.” I guess once I have lost the weight I will inevitably face another demon – portion control!
But me being me I still managed to have a lovely dessert about an hour later! A yoghurt and some low carb, low sugar almonds.
I have had to figure out how I can have satisfying meals with a low carb count. There isn’t a fancy low carb recipe book for me to follow, no fancy articles in the Sunday Papers to cut out and keep. This meal plays to my favourites and delivers bags of flavour and it works because the zero carb fish gently poached in water works by adding moisture easily to the bite bringing the whole mouthful together beautifully. I’m eating this on a Sunday evening. And again please notice the limited washing up! Easy. Just remember that if you want to add other veg the greener it is the better it is for you – keep it green to keep it keen on carb values.
Low Carb Dinner Recipe – Poached Cod & Eggs
- Prep time around 10 mins
- Cooking time (combined) around 30 mins. Wasn’t really counting.
Here are the Nutrition Values for this great low carb dinner:
Fat - 13.31 Carbs - 2.55 Protein - 85.21 Calories - 492
- This is what I had this time around – it varies:
- 310g of Thick Boneless and Skinless Cod Loin
- 110g Supermarket Frozen Broccoli & Cauliflower
- 2 Eggs
Put it all on a plate and do it!
Don’t forget to weigh ingredients into the pan using scales and record each ingredient into the app or diary of your choice.
This dinner has the added nutritional bonus of being low salt and low sugar too. This fabulously low carb dinner came to under 3 carbs for what turned out to be a real gut full of food. In fact my whole day was very low carb.
Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.
I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal - both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.
I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.
Copyright Mario Chappell 2014