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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.


  • 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



  • 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.


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)

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