Pan-Seared Cod with Turnip Mash and Gingered Bok Choy
Golden cod over olive oil–whipped turnip mash, tender bok choy, and a bright lemon-ginger pan sauce.
- Celiac
- Hashimoto's
- Low-FODMAP
- PCOS
- Anti-inflammatory
- Pregnancy
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- IBS
- High cholesterol
- Keto
- Low-GI
- Gluten-free dairy-free
Ingredients
- 680 g cod fillets, fresh
- 700 g turnips, peeled and cubed
- 400 g baby bok choy, halved lengthwise
- 4 tbsp garlic-infused olive oil
- 1 tbsp fresh ginger, grated
- 3 tbsp scallion greens, sliced
- 1 lemon, zest and a small squeeze of juice
- 3 tbsp fresh parsley, chopped
- 1 tsp salt
Method
- Boil the turnips in salted water until very tender.18 min timer
- Drain, reserving the water, then mash the turnips with half the oil and a splash of the cooking water until creamy.
- Season the cod, then sear in oil over medium heat until it flakes easily, about 145°F/63°C inside.6 min timer
- Set the cod aside and wilt the bok choy with the ginger in the same pan.4 min timer
- Stir scallion greens, parsley, lemon zest and a small squeeze of lemon into the pan juices.
- Plate the mash, top with cod and bok choy, and spoon the pan sauce over.
Why it works
- Type 2 diabetes: Turnip mash and tender greens instead of starch, with plenty of protein on the plate.
- Hashimoto's thyroiditis: Gluten-free throughout, with no soy or seaweed anywhere in the dish.
- Celiac disease: Every part of this plate is naturally gluten-free, mash to pan sauce.
- IBS: Garlic-infused oil and scallion greens keep the flavour while going easy on the tummy.
- Milk allergy: Every bit of richness comes from olive oil; the mash is silky without any dairy.
- Wheat allergy: No wheat or flour in the fillets, the mash or the sauce.
- Egg allergy: The fish sears on its own and the mash holds with olive oil, no eggs needed.
- Gluten-free: Cod, turnips and bok choy with simple seasonings, nothing to check.
- Anti-inflammatory: Seared fish, greens and ginger cooked in olive oil, nothing deep-fried.
- Egg-free: A single-pan fish dinner with no egg in the crust, sauce or mash.
- Dairy-free: The turnips whip creamy with their own cooking water and olive oil, no dairy anywhere.
- No spicy food: Ginger and lemon zest bring the warmth; no chili or pepper at all.
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: Hashimoto's recipes, Low-FODMAP recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, IBS recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Gluten-free dairy-free recipes.