Week 2 – Keto Menu – Recipe #1
Here is the recipe card that came with the Green Chef meal prep. Click on the images to enlarge.
Ingredients and Nutritional Information
The macros on the label came out to
Fat: 18g
Net Carb: 13g
Protein: 43g
However, the provided nutritional information did not include the olive oil used to fry the fish. The recipe required that we provide our own. To fry the fix, we used about 2 Tablespoons on the pan which added an additional 28g of fat to the dish for a grand total of 14g of fat per serving. The carbs came mostly from the in veggies.
Macro Adjustment / Recommendations
A fattier fish, larger pieces and cheese would all add fat to this dish. I would also consider lightly drizzling an oil atop the veggies after their preparation.
Contents of Meal Prep Bag
Preparation
The prep was more involved than with the other recipes but it was still easy. The veggies were the easy part and took less than 10 minutes to prep.
Once chopped, the peppers and onions were sauteed in a pan and the proved seasonings were added. Easy.
The cod had to be sliced into the appropriate size pieces and battering them in the almond flour and seasoning blend. The hardest part was frying the fish without the breading falling apart. We used a hard anodized pan and this may have contributed to the breakage in the fish. If I were to do this again, I would pat the dish dry as much as possible to ensure the additional moisture was completely out. Another note is to allow the fish to come to room temp before slicing and frying.
Results
Even though the battering came off some pieces of fish the fried cod was flavorful and delicious. Here are all the pieces of the dish before they were assembles into taco wraps. Tons of color and flavor!
Fully assembled, we took 1 piece of lettuce, 1 piece of fish, peppers, red cabbage with crema, tomatoes and pepitas and a drizzle of the remaining cilantro lime crema to make these colorful fish tacos. Overall this is a nice display but to be honest, my husband and I felt that the lettuce over powered everything else in the taco. When I took a bit, I tasted mostly lettuce and all the other flavors were lost; that was disappointing. So I took apart the remaining tacos, shredded up half the lettuce, and added a squeeze of lemon (I didn’t have a lime) and a splash of Chulula hot sauce and some mexican blend cheese. This really improved the overall balance of the dish and the flavors popped! Would I make this again? Absolutely. but not as a lettuce wrap, and I would add the the cheese, more lime and hot sauce for the punch up the flavors. Also, the pieces of cod were not as generous as the one ones pictured on the recipe card that came with this dish. If I were to make this again, I would use larger pieces of fish. This would also improve the macros for the dish and possibly give the breading more to hold on to and keep together.
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