Rejoice, fish and chip lovers, for cod is finally back on the menu. The Marine Stewardship Council has declared that the North Sea Cod is once again sustainable, meaning that a pig-out on the UK's finest takeway suddenly looks a lot less guilt-ridden.
While we can't help cull your takeaway habit, we can help you with choices in the kitchen. Especially when our our bulk-up fish dish is added to the equation. Consider this your fast-track pass into macro heaven. Not only will it feed your muscles for your next heavy session, it'll help you metabolise more efficiently, while packing serious flavour. Pass the tongs.
Cod almighty
This high-protein feast will reel in greater results from your next strength session. The cod fillets alone provide 42g of biceps-building protein, plus 120% of your daily requirement of selenium, which keeps your testosterone levels above water. And by swapping grease-soaked chips for sweet potato wedges, you’re bagging well above your RDA of vitamin A to fight off illness during heavy training weeks.
The wholegrain rice adds more than 100 calories for just 1g of fat, while manganese in the minty peas helps your body metabolise protein. And if that wasn’t enough – which it should be – the healthy batter of eggs, oats, chia and flaxseed upgrades this great British staple by trading trans fats for healthy omega-3. The net effect? You’ll pack on muscle mass without regaining your winter blubber.
Ingredients
Coconut oil, 3tbsp
Cod fillets, 460g
Sweet potatoes, 4, peeled
Peas, 1 tin
Mint sauce, 2tbsp
Bulk-up extras:
Wholegrain rice, 200g (cooked)
Eggs, 2
Oats, 60g
Flaxseed, 1tbsp
Chia seeds, 1tbsp
Method
1/ This is the boring bit, but it will be worth it when you tuck into your cheeky Nando’s-style chips- and-rice combo. Simmer the rice for 10min, drain and stash it in a covered bowl to keep warm.
2/ Whip the eggs and, in a separate bowl, mix the oats, flaxseed and chia seeds. Dip the cod fillets into the egg, then coat in the oat mix. Fry in coconut oil for 3-4min each side until cooked through.
(Related: how to offset your sweet tooth with fish)
3/ While you soak up the smell of frying fish, chop the spuds into chips or wedges. Microwave for 5min, then pan-fry in a dash of coconut oil for 5min so they turn crispy. Cover to keep warm.
4/ Lastly, cook the peas in boiling water for 3min. Drain and lightly mash with a fork, mixing in the mint sauce as you stir. Serve with the fish, rice and wedges for the ultimate post-workout catch.
Slim with the fishes
Even a devilishly tasty fish supper can keep you lean and energised if you make a few healthy tweaks. You can start by ditching the calorie-dense batter for a coating of lemon, lime and chilli, which together provide your daily requirement of flu-fighting vitamin C. Then switch from frying to steaming to cut the fat content down to size.
Thanks to these twists, you can still treat yourself to the satisfying crunch of sweet potato fries cooked in coconut oil, and stocking up on slow-release carbs will power you through your next fat-burning HIIT session. Mixing your peas with aubergines and kale cranks up the fibre content by 16% to satisfy your stomach and help banish cravings. And with just 17g of fat and 58g of hunger-busting protein, this Friday night feast will takeaway guilt.
Ingredients
Coconut oil, 2tbsp
Cod fillets, 460g
Sweet potatoes, 3, peeled
Peas, 1 tin
Slim-down extras:
Lemon, squeezed
Lime, squeezed
Chilli, chopped
Aubergine, ½
Kale, 2 large handfuls
Method
1/ For a slimmer fish’n’chip dinner, lay the cod fillets on individual pieces of foil and coat them in lemon, lime and fresh red chilli. Wrap them in foil and bake in the oven at 200°C for 10-15min.
2/ Cut your sweet potato wedges, then blast them in a microwave for 5min before throwing them into a pan with a small amount of coconut oil for 5min, until they turn crispy. Cover to keep warm.
3/ Slice the aubergines into small chunks and lightly bake them in a tray with a dash of coconut oil for 15min or until golden brown. Meanwhile, boil the kale for 2min – no longer – then drain it.
4/ Bring a pan of water to the boil and cook the peas for 3min. Drain the water and mix the peas with the aubergine and kale for a hit of fibre. Dish it up with the fish and spuds. Sea the change.
