Healthy Eats: Brazilian Coconut Cod with Courgette Fritters

I’m starting to really enjoy incorporating more fish into my diet now because it’s such a light meal and never leaves you feeling bloated. This recipe incorporates Brazilian flavours so it gives a little heat. You could cook the fish in the sauce but I much prefer to oven bake it to make sure it’s perfectly cooked and I also like the separation of flavours and textures. The sauce also works really well with chicken with a side of rice if you fancy changing it up!

Serves 2

Ingredients:

2 boned cod fillets (about 310g)
sprinkle black pepper
sprinkle low sodium salt

For the Brazilian Coconut Sauce

• 1 teaspoon raw coconut oil
• 3 cloves garlic, minced, divided
• 1/2 tsp ground cumin
• 1/2 tsp ground cayenne pepper
• 1/2 tsp ground turmeric
• 1/2 tsp ground coriander
• 1/2 tsp chilli flakes
• 1/3 cup (1 oz) peeled and thinly sliced fresh ginger
• 1 tablespoon fresh coriander (finely chopped)
• 1 tbsp fresh lemon juice
• 1 onion, diced
• 2 vine tomatoes (roughly diced)
• 1/2 cup low-sodium chicken broth
• 1/2 cup light coconut milk

Directions:

Using the coconut oil, sauté the onions, garlic, ginger, and all of the spices for 3-4 mins. Once everything is combined, add the tomatoes, lemon juice, broth and coconut milk and bring to a low simmer. You’re looking got reduce the sauce down to intensify the flavours. Once it has reduced set aside.

For the courgette fritters:

• 2 medium courgettes (shredded in a food processor)
• 2 garlic cloves
• 2 spring onion (finely chopped)
• 15g grated Parmesan
• sprinkle of low sodium salt
• 1/4 cup brown rice flour
  
• 1 egg, beaten
• 1 teaspoon black pepper
• 1/4 teaspoon cayenne pepper, optional

Directions:

Preheat Oven to 200oC

1) Shred the courgette using a food processor fitted with a shredding blade. Rinse the courgette with water, drain and put in a large bowl. Leave for 10 minutes.
2) Squeeze all of the moisture out of the shredded courgette (this is really important to make sure you don’t end up with soggy fritters!). Scoop up a generous handful of the courgette and squeeze as much moisture out of them as possible into a separate bowl. You want them dry as possible.
3) Add the brown rice flour, egg, garlic, spring onions, parmesan, and cayenne pepper. Stir to combine.
4) Sprinkle the cod fillets with the salt and black pepper, place on a baking tray lined with foil and pop them in the oven, setting the timer for 10-12 minutes (check them regularly as cooking time depend on how thinly the fillets are cut!). The fish should be juicy and only just cooked.
5) Heat a large frying over medium-low heat. Melt a large spoonful of raw coconut oil in the pan. Pack a 1/4 cup measuring cup with the courgette mixture, pressing it down inside the cup. Turn the cup out onto the pan and flatten the courgette until you get a patty. I made four fritters from the mixture but you can split them into smaller ones if you prefer.
6) Cook each side for 3 – 5 minutes or until nicely browned. Repeat until you‘ve used up all the courgette mixture.
7) Remove the fritters and place on a cooling rack so they don’t get soggy.
8) By this time your fish should be ready.
9) Serve everything up. I had mine with babycorn and a garnish of greek yoghurt and chilli flakes on the fritters.