Did your family eat fish sticks as a kid? If so, you were likely eating cod, a mild flaky white fish. It is an easy introduction to fish for the whole family. It is lower in fat and calories than a fatty fish like Salmon (if you are tracking your macros), but boasts a lot of nutrition benefits.
Cod is high in selenium, B vitamins, potassium, omega 3 fats, and tryptophan making it a great addition to a nutrient dense diet. Ready to upgrade from frozen fish products to the real thing with Mediterranean Baked Cod?
Ingredients:
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2 tbs Coconut Oil or Ghee
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4 tbs Lemon Juice
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4 tbs Extra Virgin Olive Oil
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1/3 cup Almond Flour
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1 tsp Ground Coriander
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1 tsp Sweet Paprika
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1 tsp Dried Oregano
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1 tsp Sea Salt
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1/2 tsp Black Pepper
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1-2 lbs Cod Fillets (4-6 pieces)
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1/4 cup Fresh Parsley, chopped
Instructions:
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Preheat oven to 400 degrees. Place coconut oil or ghee in a cast iron skillet and place in oven to melt (remove from oven before it starts to smoke)
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In a shallow bowl, mix the lemon juice and olive oil. In another shallow bowl, mix the flour and spices.
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Pat the fish dry and dip the fish first i the lemon juice mixture and then the flour.
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Once skillet is preheated, place the fish in the pan. Drizzle the fish with 1 tbs of the remaining lemon juice mixture.
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Bake in the preheated oven for 10 minutes. Change oven settings to broiler and broil the fish on the top rack for an additional 2-3 minutes or until brown and crispy.
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Remove from oven and sprinkle with chopped parsley before serving.
Serve with a Greek salad, roasted vegetables, or a rice pilaf. I like doing roasted vegetables with this dish because I can roast them in the 400 degree oven while I’m preparing the fish. Enjoy!
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