Health Begins in the Kitchen

Black Cod, Spinach and Mushroom Loaf

Black Cod, Spinach and Mushroom Loaf

I’ve been reading Dave Asprey’s book called Headstrong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster–in Just Two Weeks (1) for the last few weeks and I’m really amazed at all the citations he has that back up his research.  If you’re unfamiliar with the man, you may have heard about something called Bulletproof coffee.  He’s the guy that originated this neat little trick where all the excellent antioxidants from coffee are quickly ushered into our body’s cells when we consume it with both grass-fed butter and an isolate of coconut oil called capryilic acid (found in his Bulletproof Octane Oil).  But I’m not bringing you the specific recipe for his special coffee this post.  You can find it many places on the web including his website, of course,

What I do want to bring to you today is a supremely healthy fish-based meal inspired from his cookbook, Bulletproof Diet.  But this is not just a fish loaf recipe–you can find those in swarms on the world-wide-web.  The reason this one is so different is because it takes healthy food preparation into consideration.  Using techniques like grilling, frying charring and baking at high tempertures harm precious oils like the ones found in fish and completely strip them of their health benefits.  The healthiest preparation according to Mr. Dave Asprey is cooking fish, or any meat for that matter, low and slow.  That’s exactly what I did with the black cod.  To seal in those precious oils, I first smothered the flesh with coconut oil then I rubbed an outrageously anti-oxidant herb blend on top to further protect the oils.  Not that is what I call healthy cooking.  If you’d like to check out the recipe that inspired my Black Cod, Spinach and Mushroom Loaf, check out Dave’s book called Bulletproof:  The Cookbook. (2)

Black Cod, Spinach and Mushroom Loaf

April 17, 2018
: 2
: 15 min
: 45 min
: 1 hr
: easy

I love the super silky texture of black cod--it's an excellent alternative to salmon or halibut. The flavor is out of this world not to mention the health benefits to the heart and brain. Those healthy omega 3s are preserved by cooking low and slow.


  • 1 T coconut oil, divided
  • 1/2 lb black cod (2 small cutlets)
  • 1/8 tsp each of oregano, rosemary, parsley, thyme and sage
  • 1/2 small onion, diced
  • 1 clove garlic, minced
  • 1/4 tsp sea salt
  • 100 grams cremini mushrooms, finely diced
  • 50 grams spinach, chopped
  • 2 eggs, lightly beaten
  • Step 1 Preheat oven to 320 degrees
  • Step 2 Cover a small baking pan with parchment and place cutlets skin side down
  • Step 3 Smother the top of the cutlets with 1/2 of the coconut oil then the seasoning (rubbing in well)
  • Step 4 Cook for 15 minutes
  • Step 5 While black cod is cooking heat a skillet to medium and add the rest of the coconut oil then saute the onion for 3 minutes
  • Step 6 Add the garlic and saute 2 minutes more
  • Step 7 Add the mushrooms and salt and saute for 5 minutes more then remove from heat
  • Step 8 In a medium bowl whisk eggs then add spinach and onion/mushroom mix
  • Step 9 Remove the skin from the fish, flake then blend into the rest of the ingredients in the bowl
  • Step 10 Lightly grease an 8 by 4 inch loaf pan and pour in contents of bowl
  • Step 11 Cook for 45 minutes then cool
  • Step 12 Serve with love and enjoy!
  1. Asprey, Dave. Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster – in Just Two Weeks. New York, NY: Harper Wave, 2017.
  2. Asprey, Dave. Bulletproof, the Cookbook: Lose up to a Pound a Day, Increase Your Energy, and End Food Cravings for Good. Toronto, Ont.: Collins, 2015.