Featured Recipe: Nordic-Style Cod with Carrots & Hazelnuts

It turns out that a Nordic diet may be a tasty way to help you lose weight, keep it off, and enjoy a long and healthy life. A trio of researchers has come out with a new book, The Nordic Way, and they’re sharing three delicious recipes with Fitbit readers. This recipe calls for classic Scandinavian ingredients—fish, root veggies, and cabbage, but keeps it super fresh and easy by baking everything on a single sheet pan.  

Healthy recipe for Nordic roast cod and carrots.

Cod with Carrots & Hazelnuts

For fans of battered fried fish this all-in-one tray bake meal offers a wholesome alternative, with chia seeds and hazelnuts providing the crunch, not doughy breading.

5 ounces skinless cod fillet
1 large egg white
1 tablespoon chia seeds or sesame seeds
Juice of 1/2 lemon
2 carrots, halved lengthwise
1 wedge green cabbage (about 1/8 small head)
Salt and freshly ground black pepper
5 sprigs fresh thyme
2 tablespoons low-fat plain skyr
1 tablespoon coarsely chopped toasted hazelnuts

Preheat the oven to 400°F. Line a baking sheet with parchment paper.

Dip the cod in the egg white, roll in the chia seeds, and place on the prepared baking sheet. Drizzle with the lemon juice. Add the carrot halves and cabbage to the baking sheet. Season with salt and pepper. Scatter the thyme sprigs on top. Bake for 7 to 10 minutes, until the fish is cooked through. (Editor’s note: Depending on the thickness of the fish and size of the carrots, they may take longer to cook through. Continue cooking until the fish is opaque and flakes easily when pierced with a fork, and the carrots are tender-crisp.)

Transfer the fish and vegetables to a plate, spread with the skyr, and top with the hazelnuts.

Serves 1

Ratio (Carb:Protein) = 2:3

Per Serving:
Calories 572
Protein 35 g
Carbohydrate 23 g
Fiber 21 g
Fat 33 g
Saturated Fat 3 g
Sodium 460 mg

Reprinted from The Nordic Way: Discover The World’s Most Perfect Carb-to-Protein Ratio for Preventing Weight Gain or Regain, and Lowering Your Risk of Disease by arrangement Pam Krauss Books, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2017, Arne Astrup, Jennie Brand-Miller, and Christian Bitz.

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