Cod Fish Fingers with Apple-Herb Dip
Tender skillet-cooked cod fingers and soft vegetables pair with a gently sweet, fresh-herb apple dip—a familiar supper made for dipping.
Fits Celiac, AIP, Hashimoto's and 17 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 600 g fresh cod fillets, skinless, cut into fingers
- 2 zucchini, cut into thick batons
- 2 carrots, peeled and cut into thin batons
- 2 tbsp olive oil
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh dill, finely chopped
- 1 apple, peeled and grated
- 2 tbsp water
- ¼ tsp fine salt
Method
- Simmer grated apple and water until soft and spoonable.5 min timer
- Stir parsley and dill into the apple dip.
- Set aside the kids' share of fish and vegetables; finish cooking it in the skillet.Kids’ plate comes out here
- Warm olive oil in a skillet; cook carrots until tender.6 min timer
- Add zucchini and fish; cook until vegetables soften and cod flakes.10 min timer
- Serve the fish fingers and vegetables with the apple-herb dip.
Kids’ plate: Fish fingers and dip
On the plate: Plain cod fingers and soft carrot and zucchini batons with apple-herb dip for dipping.
Make it a game: Make a little fish pond with the batons and dip. Let each fish choose its own dip adventure.
Set it aside at step 3, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Fresh cod, vegetables, olive oil and herbs; no soy, seaweed or gluten grains.
- Low-histamine: Freshly cooked cod, zucchini, carrots, apple and fresh herbs, with no citrus, vinegar or fermented ingredients.
- Gluten-free: Cod, vegetables, apple and herbs are served without grains or sauces.
- Anti-inflammatory: Fresh fish, vegetables, olive oil and herbs make up the meal, with no added sugar.
- Pregnant: Fresh cod is the low-mercury fish choice; the dish has no alcohol, soft cheese or raw ingredients.
- Toddler (1–3): A small share has soft carrot and zucchini with cod cut into easy-to-grasp pieces.
- Kid (4–12): Mild cod fingers and a simple apple-herb dip make a familiar dipping plate.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: AIP recipes, Hashimoto's recipes, GERD recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.