pan-fried cod in a tapioca and lime crust with a warm garlic, lime and olive vinaigrette

This whole dinner happens in 1 skillet, which means the real skill is timing, not technique. Cod cooks fast, a few minutes a side at most, so have the vinaigrette ingredients measured and ready before the fish goes in the pan. 20 minutes, start to finish, and you have a real dinner instead of the fast, low-effort thing tired nights usually produce.

Cod is a lean, gentle fish, rich in selenium, and selenium is what the thyroid specifically draws on to convert its hormone into a usable form. If thyroid function is something you are working to support alongside Autoimmunity, a plate like this is doing quiet, specific work, not just filling you up.

A fish gave itself for this plate, 2 fillets feeding 2 people, nothing more taken than what is being used. Spoon the warm vinaigrette over it while it is still bubbling, sit down while it is hot, and let a fast dinner still feel like a real one.

Ingredients

For the fish:

• 2 tbsp tapioca flour
• 1 tsp garlic powder
• zest of 2 small limes
• small pinch fine sea salt
• 2 thick fillets cod or other white fish, skin off
• 1 tbsp avocado oil or other cooking fat

For the vinaigrette:

• 1 large clove garlic, minced
• juice of 2 small limes (4 tbsp)
• 2 tbsp black olives, chopped (clean-label, no excluded additives)
• 1/2 cup olive oil
• pinch fine sea salt
• 1/2 cup chopped cilantro leaves

Method

Stir the tapioca flour, garlic powder, lime zest and a small pinch of sea salt together on a plate. Pat the cod fillets dry, then turn them in the crust mixture so they are lightly and evenly coated on all sides.

Warm the avocado oil in a skillet over medium to medium-high heat. Lay the coated fillets in the pan and let them cook undisturbed until the underside is golden, then turn once and cook the other side until the fish is golden and just cooked through and flakes easily. Cod fillets usually take a few minutes per side depending on thickness, so go by color and feel. Move the fish to warm plates.

For the vinaigrette, lower the heat under the same pan. Add the minced garlic and let it soften for a few seconds, then pour in the lime juice, the chopped olives and the olive oil. Let it warm through and bubble gently so the flavors come together. Add a pinch of sea salt to taste, stir in the chopped cilantro, and spoon the warm vinaigrette over and around the fish. Serve right away.

*Adapted from healingfamilyeats.com*