The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (35 page)

Cod is a dense white fish that pairs well with the earthy flavor of shiitake mushrooms, which are a good source of iron. Their smoky flavor really adds depth to this recipe, too. Serve this dish with buckwheat soba noodles and sliced cucumbers.

1½ pounds cod fillets

½ teaspoon salt, plus additional for seasoning

Freshly ground black pepper

1 tablespoon extra-virgin olive oil

1 leek, white part only, sliced thin

8 ounces shiitake mushrooms, stemmed, sliced

1 tablespoon coconut aminos

1 teaspoon sweet paprika

½ cup vegetable broth, or chicken broth

1.
Preheat the oven to 375°F.

2.
Season the cod with salt and pepper. Set aside.

3.
In a shallow baking dish, combine the olive oil, leek, mushrooms, coconut aminos, paprika, and ½ teaspoon of salt. Season with pepper, and give everything a gentle toss to coat with the oil and spices.

4.
Place the dish in the preheated oven and bake the vegetables for 10 minutes.

5.
Stir the vegetables and place the cod fillets on top in a single layer.

6.
Pour in the vegetable broth. Return the dish to the oven and bake for an additional 10 to 15 minutes, or until the cod is firm but cooked through.

PER SERVING

Calories: 221; Total Fat: 6g;

Total Carbohydrates: 12g;

Sugar: 3g; Fiber: 2g;

Protein: 32g; Sodium: 637mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

Pan-fried fish and lentils is a classic French dish. Here, it’s simplified by using canned lentils, and the cod is seared only briefly in the pan before finishing in the oven. Leftovers can be eaten cold or at room temperature.

Cooking spray

1 tablespoon Slow-Cooker Ghee (see
here
)

4 (6-ounce) cod fillets

1 teaspoon salt

¼ teaspoon freshly ground black pepper

2 shallots, sliced thin

1 garlic clove, sliced thin

2 carrots, diced

1 medium turnip, diced

2 cups shredded kale, thoroughly washed

2 (15-ounce) cans lentils, drained and rinsed

1 tablespoon apple cider vinegar

1.
Preheat the oven to 375°F.

2.
Lightly coat a rimmed baking sheet with cooking spray.

3.
In a large pan over high heat, melt the ghee.

4.
While the ghee is melting, sprinkle the cod with the salt and the pepper. Place each fillet top-side down in the pan (the top side is the plumper, rounded side of the fillet).

5.
Sear the fillets for about 4 minutes, or until golden.

6.
Transfer the fillets to the prepared baking sheet, top-side up. Place the sheet in the preheated oven and bake for 15 to 20 minutes, or until firm and cooked through.

7.
While the fish is baking, add the shallots and garlic to the pan used to sear the fish. Sauté for 3 minutes.

8.
Add the carrots and turnip. Sauté for 10 minutes more, or until tender.

9.
Add the kale, lentils, and cider vinegar to the pan and cook for about 1 minute to warm through. Remove the pan from the heat.

10.
Divide the lentil mixture among four plates and top each with a cod fillet.

SUBSTITUTION TIP:
Extra-virgin olive oil can replace ghee in this recipe.

ACTION PLAN TIP:
If you’re using this recipe as part of the Mediterranean Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 450; Total Fat: 6g;

Total Carbohydrates: 51g;

Sugar: 7g; Fiber: 19g;

Protein: 51g; Sodium: 1251mg

SERVES 4 TO 6 / PREP TIME: 20 MINUTES/ COOK TIME: 15 MINUTES

Fresh tuna is coated in sesame seeds and spices and baked on skewers for easy eating. Serve with shaved cucumbers, radishes, and Chicken Lettuce Wraps sauce (see
here
). Salmon or swordfish can replace tuna if it’s not available or out of your budget.

Cooking spray

¾ cup sesame seeds (mixture of black and white)

1 teaspoon salt

½ teaspoon ground ginger

¼ teaspoon freshly ground black pepper

2 tablespoons toasted sesame oil, or extra-virgin olive oil

4 (6-ounce) thick tuna steaks, cut into 1-inch cubes

1.
Preheat the oven to 400°F.

2.
Lightly coat a rimmed baking sheet with cooking spray.

3.
Soak 12 (6-inch) wooden skewers in water so they won’t burn while the tuna bakes.

4.
In a shallow dish, combine the sesame seeds, salt, ground ginger, and pepper.

5.
In a medium bowl, toss the tuna with the sesame oil to coat. Press the oiled cubes into the sesame seed mixture. Put three cubes on each skewer.

6.
Place the skewers on the prepared baking sheet and place the sheet into the preheated oven. Bake for 10 to 12 minutes, turning once halfway through.

COOKING TIP:
The cooking time given is for very rare tuna. If you like your tuna cooked more, remove it from the oven at 10 minutes, cover the skewers with aluminum foil so the sesame seeds don’t burn, and bake for an additional 5 minutes.

PER SERVING

Calories: 395; Total Fat: 22g;

Total Carbohydrates: 7g;

Sugar: 0g; Fiber: 3g;

Protein: 45g; Sodium: 649mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES

This is a classic dish originally made by fishermen to use up any fish they couldn’t sell. Any firm-fleshed fish will do and you can make it with salmon if you don’t care for white fish. If you’re lucky enough to have leftovers, they need to be eaten within several days. Sadly, fish dishes don’t freeze well.

1 tablespoon extra-virgin olive oil, plus additional as needed

1 white onion, sliced thin

1 fennel bulb, sliced thin

2 garlic cloves, minced

1 (28-ounce) can crushed tomatoes

Pinch saffron threads

1 teaspoon ground cumin

1 teaspoon ground oregano

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 pounds firm white fish fillets, cut into 2-inch pieces

2 tablespoons chopped fresh parsley

½ lemon, for garnish

1.
In a large pot or pan over medium-high heat, heat 1 tablespoon of olive oil. Add the onion, fennel, and garlic. Sauté for 5 minutes.

2.
Stir in the crushed tomatoes, saffron threads, cumin, oregano, salt, and pepper. Bring the mixture to a simmer.

3.
Lay the fish fillets in a single layer over the vegetables, cover the pan, and simmer for 10 minutes.

4.
Transfer the fish and vegetables to a serving platter. Garnish with the parsley, a drizzle of olive oil, and a generous squeeze of lemon juice.

Sensitivity Alert

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 535; Total Fat: 21g;

Total Carbohydrates: 24g;

Sugar: 12g; Fiber: 9g;

Protein: 62g; Sodium: 1144mg