• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bariatric Cookery

Just another WordPress weblog

TwitterFacebookInstagramUSA
  • Home
  • Shop
    • Cart
    • Checkout
    • My Account
    • Logout
  • Surgery & Faq’s
  • About Us
  • Blog
  • Recipes
  • Press
  • Contact

Grilled Pacific Cod with Pepper Stir-Fry

April 22, 2011 Leave a Comment

Here is a very simple and straightforward fish recipe perfect for Good Friday eating. It is endlessly versatile if you ring the changes with different vegetables. Next time why not try sliced green beans, baby corn, red onion, courgettes and broccoli florets for example.

 

GRILLED PACIFIC COD WITH PEPPER STIR-FRY

Ingredients

Metric/US

4 x 175g/6oz skinless wild Alaska Pacific cod fillets

finely grated zest and juice of 1 lime

6 spring onions/scallions

Frylight or other low-fat cooking spray

2 red and 2 yellow peppers/capsicums, deseeded and thinly sliced

125g/4oz mangetout or sugar snap peas, halved

1 large carrot, peeled and cut ito julienne strips

225g/8oz bean sprouts

soy sauce and freshly ground black pepper

Method

1.  Preheat the grill/broiler. Cover the grill rack with foil and arrange the cod fillets on top. Sprinkle with the lime zest, lime juice and a few slices of the spring onion/scallions. Grill/broil for 6-8 minutes, until cooked (when cooked the flesh will be opaque and will flake easily).

2.  Meanwhile, spray a large frying pan or wok with Frylight or other low-fat cooking spray and heat for a few moments over a high heat. Add the peppers/capsicums, remaining spring onions/scallions, mangetout or sugar snap peas and carrot. Stir-fry for 3-4 minutes. Add the beansprouts and stir-fry for a further 1-2 minutes.

3.  Divide the stir-fry between 4 serving plates and top each one with a cod fillet. Season to taste with soy sauce and black pepper and serve.

SERVES 4

WLS PORTION: 1/2

Calories per portion:  212

Protein:  33.1g

Carbohydrate:  18.2g

Fat:  1.9g

Image courtesyof The Alaska Seafood Marketing Institute

Related Articles:

  • Loaded Fish Finger Burritos – Bariatric Pantry + Recipe 6Loaded Fish Finger Burritos – Bariatric Pantry + Recipe 6
  • Fishy Business, In A Good Way!Fishy Business, In A Good Way!
  • You Shall Have A Fishy On A Little Dishy!You Shall Have A Fishy On A Little Dishy!
  • A Healthy and Delicious Start to 2013A Healthy and Delicious Start to 2013
  • A Simple Salmon Stir-FryA Simple Salmon Stir-Fry
  • Tray-baked Piri Piri ChickenTray-baked Piri Piri Chicken
  • A Summer Sizzler To Enjoy Now Or LaterA Summer Sizzler To Enjoy Now Or Later
  • ‘Weighcation’ & Veggie Fest Revisit From ‘Return 2 Slender’‘Weighcation’ & Veggie Fest Revisit From ‘Return 2 Slender’
  • A Tantalising Traybake – Chicken ‘Parma-Kiev’ StyleA Tantalising Traybake – Chicken ‘Parma-Kiev’ Style
  • No-Need-To-Cook Greek Salad Kebabs with Red Pepper DipNo-Need-To-Cook Greek Salad Kebabs with Red Pepper Dip
  • Summery Weekend ‘Secret Garden’ Chicken, Strawberry & Avocado SaladSummery Weekend ‘Secret Garden’ Chicken, Strawberry & Avocado Salad
  • Coming, (Chicken or Not) Squash, Mushroom and Sweet Potato CurryComing, (Chicken or Not) Squash, Mushroom and Sweet Potato Curry

Tags: fish, main meal, peppers, stir-fry Categories: Green bariatric recipes

Reader Interactions

Leave a Comment Cancel

sidebar

Blog Sidebar

Categories

  • Bariatric Basics
  • Bariatric Beginnings
  • Bariatric Bento Box Gallery
  • Bariatric Budget Buster Recipe
  • Bariatric Buzz
  • Bariatric Cookery Pantry Plus+ Recipe
  • Bariatric Portion Plate Gallery
  • Carol’s personal goals
  • Coping mechanisms
  • Copyright
  • Disclaimer
  • Events
  • Exercise
  • Fashion & Beauty
  • Food and Nutrition Basics
  • Food Roundup
  • Foodies News
  • FREE bariatriccookery.com newsletter
  • Health and Fitness
  • In the news!
  • Kitchen equipment news and tips
  • Letters and messages
  • Menus
  • Metric and US Conversion Chart
  • Plastic surgery
  • Pre-Op Advice
  • Recipes
    • Amber bariatric recipes
    • Green bariatric recipes
    • Red bariatric recipes
  • Research
  • Seasonal Food
  • Super Simple Recipe
  • Support Groups
  • Surgical Options
  • The Bariatric Bee Tips
  • The Bariatric Cookery Solo Dining Club
  • The Bariatric Lunchbox Club Meal Idea
  • Uncategorized
  • Vitamins, minerals and other supplements
  • Weight Regain
Ramsay Health Banner Ad For Website

Ramsay Health Care UK sponsoring Weight Loss Surgery with Bariatric Cookery

How can Baricol support you? Find out more and request a free sample.

Footer

  • Home
  • Shop
  • Surgery & Faq’s
  • About Us
  • Blog
  • Recipes
  • Press
  • Contact
© Web Design by Brooks Creative

Web Design by Brooks Creative

Bariatric Cookery. All Rights Reserved

7ads6x98y