Recipe: Moroccan Cod and Bulger Salad – VIP #5

Elin Granstrand, Writer & Nutritionist from Lotus Health Co This recipe comes from my “High Protein” eBook and is a super-easy, cheap, delicious and easy recipe to follow. It will provide you with good fats, a good source of protein and some great carbohydrates that will help you stay energised for hours. I don’t like recipes that are too complicated or have too many ingredients. I also don’t think “eating healthy” should be hard or expensive. Eating "clean" should be foods that you enjoy eating, that you can afford and that are easy to prepare. This dish is exactly that! Feel free to modify this recipe however you like. You can add in more or less carbohydrates or more or less fats to fit your macros (see my last post - What are macros?). For example - I prefer to eat my fats earlier in the day, as I tend to train in the afternoon, and since fats slow down the absorption of nutrients, I like to have my fats further away from my workout. This recipe is for two servings and will take you about 25 minutes to cook and prepare. If you are cooking for four people, just double the ingredients. Nutrition Per Serving 447 kcal (What are calories?) 18g Fats 42g Carbs 34g Protein Ingredients 300g cod fillets (you could also use salmon, mahi-mahi, haddock, bass or pollack) 1 tbsp. lemon juice 2 cloves garlic, crushed 1⁄2 tsp. turmeric 1⁄2 tsp. paprika 1⁄2 tsp. cumin pinch of saffron 2 tbsp. olive oil Scant 1⁄2 cup (100g) of bulgur groats 1 tomato, chopped 1/4 onion, chopped 15 green olives, halved (you can use any olives) 3 sprigs of parsley, chopped lemon wedges, to serve Directions Cod Prep: Drizzle the cod fillets with lemon juice and then season them with salt & pepper, rub them with the garlic, and the rest of the spices. Finish them with a light coat of 1 tbsp. of extra virgin oil. Leave them in the fridge for half an hour to marinade (if you have time). Bulgur Prep: Cook the bulgur in boiling (lightly salted) water for about 15 minutes. Bulger is a hard grain like rice, so give it the same treatment you would rice. When it's cooked it should be soft, but still, have a slight bite and chewy texture. Always test a bit on a spoon. As a rule, if you are cooking bulgur for salads, it should be a bit chewier. Once it is cooked set it aside. Salad: While the bulgur is cooking, place the chopped tomato in a salad bowl. Then add in the chopped onion, olives and parsley. Season the salad with salt & pepper to your tastes, mix it all together and set it aside. Cod Cooking: Heat the pan and fry the cod for about 3-4 minutes on each side, until it is cooked throughout, then remove from the pan and place on a nearby plate. The best way to tell if your cod is done is by testing it with a fork at an angle, at the thickest point, and twisting gently. The cod will flake easily when it's done and it will lose its translucent or raw appearance. Bulgur Heating: Heat the already cooked bulgur in the same pan, with the remaining cod juices, for about 1 minute, then remove from the pan and divide it out between the plates. Serving: With the bulgur already on the plate, add the cod on top and then cover the whole dish with the remaining salad. Finish the dish by adding lemon wedges on the side. Enjoy! P.s. This recipe is also really nice with potatoes instead of bulgur. If you’d like to lower the carbohydrates but keep the volume - swap the bulger for “Spud lite potatoes” as they have fewer carbohydrates than regular potatoes. Also, if you like dishes to be hot and spicy, you could always have a chopped up Bird's eye chilli. Elin

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