Cod is one of the few proteins with almost no fat. This is the recipe to make when you are very early in recovery and need something gentle and easy to digest.
Serves 2 · Prep 5m · Cook 12m · about 1.5g fat / 145 kcal per serving
Why cod, and why steamed
Cod is about as lean as protein gets, and steaming adds nothing, so the whole plate stays around 1.5g of fat. In my first weeks home this was dinner more often than anything else.
With plain rice and steamed carrots it becomes a complete meal that leaves the day’s fat budget almost untouched.
Phase & care: Phase 1, including early recovery. Frozen fillets work fine, just thaw them fully so the timing holds.
Ingredients
- 2 cod fillets, 150g each (about 5 oz each)
- 1 lemon, sliced
- Small bunch fresh dill
- Salt
- 200ml water for steaming (about 3/4 cup)
Method
- Season the cod fillets with salt on both sides.
- Place lemon slices in a steamer basket. Lay the cod on top.
- Add fresh dill over the fish.
- Steam over simmering water for 10 to 12 minutes, until the fish flakes easily.
- Serve immediately with extra lemon and steamed vegetables on the side.
Per serving: approx. 145 kcal · 1.5g fat.
Phase note: no steamer? Place the fish in a covered pan with a splash of water and cook on low heat.
More like this
Also gentle: the chicken vegetable soup and the oatmeal breakfast. The full system, with the fat budget in grams and all 75 recipes, is in the book.
Not medical advice. This recipe reflects one patient’s low-fat approach grounded in published guidance. Fat tolerance is individual. Check with your own healthcare team before changing your diet.