Category: Nutrition

Ginger Black Cod with Sweet Potato Noodles

Yesterday to kick off National Nutrition Month, Attune Health nutritionist Natalie Fortune outlined some of the many benefits of incorporating a healthy diet into your lifestyle. Overall, Natalie is a firm believer of eating a well-balanced diet that is rich in fruits and vegetables.

“Maintaining a well-balanced diet that is both nutritious and delicious is very possible!” she insists. “All you need is the proper inspiration.”

Look no further than this ginger black cod and sweet potato noodle dish, prepared by Natalie. The protein source of the meal, the black cod, has a number of health benefits. In particular, cod contains high amounts of omega-3 fatty acids that promote brain health during pregnancy and development.[1,2] Additionally, researchers have also found that these fatty acids also improve numerous heart disease risk factors [3], and can even play a role in reducing inflammation[4,5]!

Sweet potatoes are also high in fiber, which promotes digestion. Studies have also demonstrated that consumption of sweet potato improves eye health.

Ingredients:

Serves Two

  • Two 3-4 ounce Pieces of Black Cod
  • 1 Inch Piece of Fresh Ginger
  • 2 Cloves Garlic
  • 1 Teaspoon Turmeric Powder
  • Juice of 1 Lime
  • 2 Tablespoons Avocado Oil, Divided
  • 1 Small Sweet Potato
  • 1 Bunch of Scallions, 5-6
  • Sea Salt
  • Fresh Ground Black Pepper

Recipe:

  1. In a food processor, add fresh ginger (peeled), garlic cloves, turmeric, lime juice, 1 tablespoon of avocado, 1 pinch of sea salt, and fresh ground black pepper. Blend until smooth, adding more oil if needed.
  2. Put the marinade into a bowl and add the cod. Allow the cod to sit for 20-30 minutes while you prepare the rest of the meal.
  3. Pre-heat the oven to 400 degrees.
  4. Peel the sweet potato, and then use a spiralizer to make the sweet potatoes into “noodles.” Alternatively, you could also purchase prepared sweet potato noodles at your local grocery store. Note that other vegetable noodles would work great here as well!
  5. Place the sweet potatoes onto a baking sheet. Drizzle with 1 tablespoon of avocado oil and a pinch of sea salt and black pepper. Toss to coat evenly. Place in the oven until fully cooked and starting to crisp.
  6. While the sweet potatoes are cooking, slice the scallions into 1-inch pieces.
  7. Place a skillet over medium heat. When hot, place the cod into the pan. Be sure to flip the cod every few minutes until it is fully cooked and beginning to brown. In the last few minutes of cooking the cod, add the scallions to the side of the pan so that they can begin to soften.
  8. Portion out the sweet potatoes, fish, and scallions.
  9. Enjoy!

References:

[1] Tai EK, Wang XB, Chen ZY. An update on adding docosahexaenoic acid (DHA) and arachidonic acid (AA) to baby formula, Food & Function, Issue 12, 03 October 2013, Pages 1767 – 1775, https://doi.org/10.1039/C3FO60298B

[2] Helland IB, Smith L, Saarem K, Saugstad OD, Drevon CA. Maternal Supplementation With Very-Long-Chain n-3 Fatty Acids During Pregnancy and Lactation Augments Children’s IQ at 4 Years of Age, Pediatrics, Volume 111, Issue 1, January 2003, Pages 39 – 44.

[3] Alexander Leaf; Historical overview of n−3 fatty acids and coronary heart disease, The American Journal of Clinical Nutrition, Volume 87, Issue 6, 1 June 2008, Pages 1978S–1980S, https://doi.org/10.1093/ajcn/87.6.1978S

[4] Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial, Brain, Behavior, and Immunity, Volume 25, Issue 8, November 2011, Pages 1725 – 1734, https://doi.org/10.1016/j.bbi.2011.07.229

[5] Li K, Huang T, Zheng J, Wu K, Li D. Effect of Marine-Derived n-3 Polyunsaturated Fatty Acids on C-Reactive Protein, Interleukin 6, and Tumor Necrosis Factor Alpha: A Meta-Analysis, PLoS One, Volume 9, Issue 2, 05 February 2014, https://doi.org/10.1371/journal.pone.0088103