Metabolic Health Fish and Chips with Gut-Healing Mushy Peas
Metabolic-optimized fish and chips with cauliflower steaks, almond flour crust, and turmeric mushy peas for stable blood sugar and gut healing.
Ingredients
- 1.5 pounds wild-caught cod fillets or halibut, patted dry
- 0.75 cup blanched almond flour
- 0.25 cup coconut flour
- 1 large egg
- 3 tablespoons unsweetened almond milk
- 1 teaspoon baking powder (aluminum-free)
- 0.75 teaspoon sea salt, plus more for seasoning
- 0.5 teaspoon black pepper
- 0.5 teaspoon turmeric powder
- 1 medium head cauliflower, cut into 4 thick steaks (about 1.5 inches)
- 4 tablespoons extra-virgin olive oil, divided
- 1 pound frozen organic peas, thawed
- 1.5 cups bone broth (preferably grass-fed)
- 2 tablespoons ghee or grass-fed butter
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon dried thyme
- 0.5 teaspoon turmeric powder (additional)
- 0.25 teaspoon cayenne pepper
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh cilantro, chopped
- Apple cider vinegar or white vinegar for serving
- Lemon wedges for garnish
Health Scores
Instructions
- 1
Preheat your oven to 400°F and line two large baking sheets with parchment paper.
- 2
Toss the cauliflower steaks with 2 tablespoons olive oil, sea salt, and black pepper until evenly coated, then arrange on one baking sheet in a single layer.
- 3
Roast the cauliflower for 20-25 minutes, turning halfway through, until golden brown at the edges and tender when pierced with a fork.
- 4
While cauliflower roasts, whisk together almond flour, coconut flour, baking powder, sea salt, black pepper, and turmeric in a medium bowl.
- 5
In a separate small bowl, beat the egg with almond milk until combined, then pour into the flour mixture and whisk until a thick, cohesive batter forms—do not overmix.
- 6
Pat the fish fillets completely dry with paper towels and season both sides generously with sea salt and black pepper.
- 7
Dredge each fish fillet in the almond-coconut flour batter, coating evenly on all sides and allowing excess to drip off.
- 8
Heat the remaining 2 tablespoons olive oil in a large stainless steel skillet over medium-high heat until the surface shimmers, about 2 minutes.
- 9
Carefully place the battered fish into the hot oil and pan-sear for 4-5 minutes on the first side until the coating turns golden brown and crispy.
- 10
Flip the fish gently and cook for another 4-5 minutes on the second side until the internal temperature reaches 145°F and the flesh flakes easily with a fork.
- 11
While the fish cooks, warm the ghee in a medium saucepan over medium heat and add the minced garlic and fresh ginger, stirring constantly until fragrant, about 1-2 minutes.
- 12
Pour in the bone broth and bring to a gentle simmer, then add the thawed peas, turmeric, cayenne pepper, and dried thyme.
- 13
Simmer for 5-7 minutes, stirring occasionally, until the peas are warmed through and the broth reduces slightly.
- 14
Use a potato masher or wooden spoon to gently crush the peas to a chunky, rustic consistency—retain texture with visible whole peas throughout.
- 15
Season the mushy peas with additional sea salt and black pepper to taste.
- 16
Transfer the cooked fish to a serving platter and arrange the cauliflower steaks alongside.
- 17
Spoon the mushy peas into serving bowls and garnish the entire plate with fresh parsley and cilantro.
- 18
Serve immediately with lemon wedges and apple cider vinegar drizzled over the fish for authentic British flavor with metabolic benefits.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 1.5 pounds russet potatoes, cut into thick wedges | 1 medium head cauliflower, cut into 4 thick steaks | Cauliflower steaks are lower glycemic (6g net carbs vs 30g), higher in fiber, and support blood sugar stability while maintaining satisfying texture |
| 2 cups all-purpose flour + 1 cup light beer or club soda | 0.75 cup blanched almond flour + 0.25 cup coconut flour + 1 egg + 3 tablespoons almond milk | Almond and coconut flours provide fiber (2g per serving), healthy fats, and stable protein without refined carbs; egg replaces beer for superior nutrient density |
| 4 tablespoons unsalted butter + 0.25 cup whole milk or cream | 2 tablespoons ghee + 1.5 cups bone broth | Ghee is lactose-free and supports digestive health; bone broth delivers collagen, amino acids, and gut-healing compounds for superior metabolic and gut function |
| Cod or haddock (farmed) | Wild-caught cod or halibut | Wild-caught fish contains 2-3x higher omega-3s and lower inflammatory omega-6 ratios; supports cardiovascular and brain health |
| Standard garlic and thyme | Garlic + fresh ginger + turmeric + cayenne pepper | Ginger and turmeric are potent anti-inflammatory compounds; turmeric (curcumin) reduces systemic inflammation and supports gut barrier integrity |
| Malt vinegar | Apple cider vinegar | Apple cider vinegar contains acetic acid and beneficial bacteria; improves insulin sensitivity and aids nutrient absorption |
| Fresh parsley only | Fresh parsley + cilantro | Cilantro is a prebiotic that supports beneficial gut bacteria growth and provides additional antioxidant compounds |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 18g |
| Carbohydrates | 16g |
| Fiber | 6g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 545 | 385 | 685 | 485 |
| Protein | 34g | 38g | 38g | 38g |
| Carbs | 62g | 16g | 48g | 52g |
| Fat | 16g | 18g | 34g | 12g |
| Fiber | 9g | 6g | 6g | 8g |
| Sugar | 3g | - | - | - |
| Health Scores | ||||
| Gut Health | 7/10 | 9/10 | 6/10 | 8/10 |
| Anti-Inflammatory | 7/10 | 9/10 | 5/10 | 8/10 |
| Blood Sugar | 6/10 | 9/10 | 5/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
