Bedded Smoked Cod and Calamari

May 30, 2023May 30, 20230 13
Bedded Smoked Cod and Calamari Recipe for a Healthy Meal
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

30 g fresh squid rings
85 g smoked cod
20 ml full-cream milk
40 ml water
60 g fresh asparagus spears
60 g lettuce
3 cherry tomatoes
20 g grated tasty cheese
1 shallot ( spring onion )
cracked pepper , to taste
1 tablespoon fresh lemon
100 ml olive oil
1/2 teaspoon sea salt

Nutrision Information

Servings Per Recipe
1
Calories
442
Sugar
5g
Fat
34g
This Bedded Smoked Cod and Calamari recipe is a healthy and flavorful dish that is easy to make and perfect for seafood lovers. The smoked cod and squid are baked in a bed of creamy milk and water to create a tender and flavorful result. The lemon, olive oil, and spring onion dressing paired with the fresh vegetables make for a light and refreshing side dish that complements the smoky flavors of the seafood. This dish can be served as a light lunch or dinner, and is ideal for those who want to maintain a healthy diet without sacrificing flavor.

Instructions

1.Preheat the oven to 180C.
2.In a baking dish, place overlapping slices of smoked cod in a single layer.
3.Add the fresh squid rings on top of the cod.
4.Pour the full cream milk and water over the seafood.
5.Season with salt and cracked pepper.
6.Cover with a foil and bake for 20-25 minutes.
7.In a bowl, combine the lettuce, cherry tomatoes, and asparagus.
8.Drizzle with olive oil, fresh lemon, and spring onion. Mix well.
9.Spoon the vegetables onto a plate.
10.Place the baked smoked cod and calamari over the vegetables.
11.Top with grated cheese.

PROS

This dish is high in protein and has low calories.

It contains omega-3 fatty acids, which are essential for heart health.

The vegetables used in this recipe are rich in vitamins, minerals, and antioxidants.

CONS

People who have seafood allergies should avoid this dish.

Those who are lactose intolerant should avoid using full cream milk, and instead use a lactose-free alternative.

HEALTH & BENEFITS

This recipe contains low-fat, high-protein seafood, which makes it a healthy option for those who want to lose weight or stay fit.
The omega-3 fatty acids in the smoked cod help reduce inflammation, which can lead to heart disease, diabetes, and cancer.
The asparagus in this recipe is rich in vitamins A, B, C, E, and K, as well as folate, potassium, and phosphorus. It can support liver function, lower blood pressure, and promote healthy digestion.

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