Atlantic Cod with Green Garden Mix

Warrior Dish of the Week:

Atlantic Cod with Green Garden Mix

Interesting in fueling like a Warrior?  Well you my friend….are in luck because over the next few months I’ll be posting dishes I’ve created that are nutritionally balanced, environmentally responsible and fit to fuel a Greek god.

2 large stalks of organic Kale- about 1.5 cups chopped
6 wild mushrooms
1/2 cup of Diced green bell pepper
2 Scallions /diced
1 pinch of sea salt
1 slice  orange
1 Fillet of Atlantic Pole Cod
Ground Cayenne Pepper
Organic mustard

Cooking directions: Include all ingredients in a covered pan with 3/4 cup of water in the bottom of the pan. Turn Burner on medium heat and steam until veggies are warm and kale appears deeper green. No more than 5 minutes…probably more like 4 depending on how hot your stove top cooks. (*Note to Chef) The goal in heating the veggies is preparation for digestion, they should not be soft, burnt, or flaccid….ha..I said flaccid. This portion of the dish should be extremely crunchy and full of texture, overheating leeches out an excessive amount of vitamins and minerals.  In fact it’s rare that I eat at a restaurant that can grasp this. Hence my addiction to cooking my own food (whenever possible). On the flip side..eating this dish raw would not yield the best digestion either. Let’s find a happy medium.

* flavoring option: Two heaping tablespoons of organic mustard an sea salt (1 pinch)Also a big table spoon f oil oil may be added but only after ingredients are removed from stove top.


Step 2.
Pre-Heat your Over to 340 deg Cook for 15-17 minutes or until flaky.
Place your Fillet on a cooking sheet and dress in the following way: Heavy Cayenne pepper, pinch of  sea salt and a tea spoon of coconut oil to prevent sticking.


Coconut oil:why we like it? ….it withstands high heat unlike olive oil it’s slower-uglier-red-headed step child cousin:

In principle, organic, unrefined, cold-pressed extra virgin olive oil should have the lowest smoke point of all forms of olive oil since this form of the oil is the least refined, most nutrient dense and contains the largest concentration of fragile nutritive components. Oxidation of nourishing substances found in extra virgin olive oil, as well as acrylamide formation, can occur at cooking temperatures very closer to the 300°F/148°C range. For these reasons, I don’t recommend cooking with extra virgin olive oil. Sometimes it’s all you have but in general I like coconut or sunflower both with smoke points over 425.

Cayenne Pepper: why we like it? The main active ingredient in cayenne pepper is capsaicin. It is said to be a “thermogenic chemical” which will help speed your metabolism and decrease your appetite. It’s actually a wonderful herb. It not only can promote weight loss, but it does many other wonderful things such as: increase blood flow, maintains healthy blood pressure, increase your sex drive, may help reduce ulcers and promotes a healthy digestive system

Atlantic Cod: Why we like it? Besides being an excellent low-calorie source of protein (a four-ounce serving of cod provides 52.1% of the daily need for protein for only 119 calories), cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions.

Cardiovascular Benefits

Fish, particularly cold water fish like cod, have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease. Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish. Cod, specifically, promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids, but is also a good source ofvitamin B12 and a very good source of vitamin B6. Snap.

So enough data……wait one more chart on the kale to shows it’s glowing 4 star rating and Why we like it!  Are you serious on that vitamin A content?!!! enough said( in addition notice  the 2 grams of protein)


Now that we’ve discussed the inner workings of our foods chemical makeup let’s look at the finished product:




One thought on “Atlantic Cod with Green Garden Mix

  • October 3, 2013 at 9:53 am

    I was drooling the whole time reading this post 😀 It looks so yummy. Thanks for sharing this.


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