Friday Foodspiration: Mediterranean Baked Cod


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?


  • 2 tbs Coconut Oil or Ghee

  • 4 tbs Lemon Juice

  • 4 tbs Extra Virgin Olive Oil

  • 1/3 cup Almond Flour

  • 1 tsp Ground Coriander

  • 1 tsp Sweet Paprika

  • 1 tsp Dried Oregano

  • 1 tsp Sea Salt

  • 1/2 tsp Black Pepper

  • 1-2 lbs Cod Fillets (4-6 pieces)

  • 1/4 cup Fresh Parsley, chopped


  1. 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)

  2. In a shallow bowl, mix the lemon juice and olive oil. In another shallow bowl, mix the flour and spices.

  3. Pat the fish dry and dip the fish first i the lemon juice mixture and then the flour.

  4. Once skillet is preheated, place the fish in the pan. Drizzle the fish with 1 tbs of the remaining lemon juice mixture.

  5. 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.

  6. 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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