Baked Cod with Almonds and Herbs

By Erin Parekh, Nutritious Life Certified health coach. Follow her on Instagram at @erinparekh_.

We’re all looking for light, nutrient-dense, veggie-packed recipes. Here, I’m taking a break from the predictable (chicken breast!) with flavorful baked wild cod. Serve alongside sautéed greens for a well-rounded dinner.

INGREDIENTS

4, 4 to 5 ounce wild cod or halibut fillets
1/2 cup raw almonds, roughly chopped
1/4 cup fresh parsley, roughly chopped
Zest from one lemon, save slices for serving
1 tablespoon olive oil, more for drizzling
4 teaspoons Dijon mustard
Fine sea salt and pepper to taste

DIRECTIONS

Preheat oven to 400 F. Line a baking sheet with parchment paper.
Combine chopped almonds, parsley, lemon zest, one tablespoon olive oil, and a pinch of both salt and pepper in a small bowl.
Place cod fillets on baking sheet and drizzle with olive oil and a sprinkling of salt and pepper on all sides.
Spread one teaspoon of Dijon mustard over the top of each fillet.
Gently divide and press the almond mixture over the top of each fillet.
Place fillets in oven and bake for eight to 10 minutes until the fish is opaque and flakes in the center.
Serve while still warm with a squeeze of fresh lemon.

WHY WE LOVE THIS RECIPE

This mild-tasting white fish is forgiving enough for the most timid home cook and baking it in the oven makes it essentially foolproof. While cod isn’t high in omega-3 fatty acids like salmon, it’s still a great source of lean protein, B-vitamins, and minerals. Plus it’s relatively low in mercury. Look for frozen wild-caught cod for the freshest tasting option. It’s also typically less expensive than buying from the fish counter.

Feel free to switch up the nuts and herbs as desired: I also love dill, basil, macadamia, walnuts, and pumpkin seeds. And while the fish cooks, make my sautéed zucchini with spinach and capers for a quick veggie-packed side.

(Photos: Erin Parekh)