Anna

Crispy, tender cod is baked in a garlicky lemon sauce for a Mediterranean-style fish fry!

Cod is a mild, buttery fish that takes on any flavors you throw its way, including this combination of bright lemon, smoky spices, and parsley. Plus, cod has a good nutritional profile. It’s high in protein, vitamins, and minerals, and doesn’t contain high amounts of mercury.

DETAILS

Difficulty: Intermediate
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4
Cuisine: Mediterranean
Category: Dinner

INGREDIENTS

  • 4 cod fillet pieces (6 ounces each)
  • 4 tbsp lemon juice
  • 7 tbsp olive oil, divided
  • 2 tbsp coconut oil, melted
  • ½ cup almond flour
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp coriander
  • ½ tsp black pepper
  • 4 cloves of garlic, minced
  • ¼ cup fresh parsley, chopped, for garnish
  • Lemon slices, for garnish

INSTRUCTIONS

  1. Preheat the oven to 400°F. Use paper towels to pat the cod fillets dry.
  2. In a shallow bowl, whisk the lemon juice, 5 tablespoons of the olive oil, and melted coconut oil. In another shallow bowl, combine the almond flour, cumin, paprika, coriander, and black pepper.
  3. Dip each fillet into the lemon mixture before coating with the dry mixture, then set aside. Add the minced garlic to the remaining lemon sauce. Mix well and reserve.
  4. Heat a cast iron skillet or oven-safe pan over medium high. Add the remaining 2 tablespoons of olive oil. When the oil starts shimmering, add the cod fillets and let it brown for 2 minutes on each side.
  5. Drizzle the reserved garlic lemon sauce over the fish, then transfer the skillet to the oven. Let the fish bake for 10 minutes, or until cooked all the way through.
  6. Garnish with fresh parsley and lemon slices. Serve right away.
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Anna

Clean Eating Officer (CEO) at Malama Wellness + Hypnotherapy
I'm Anna, a passionate dietitian and hypnotherapist dedicated to helping parents of kids with ADHD unlock the transformative potential of healthy eating and holistic approaches. With years of experience in pediatric nutrition and a focus on mind-body connection, I provide personalized guidance and practical tools to support positive behavioral changes and nurture your child's well-being.
I'm Anna, a passionate dietitian and hypnotherapist dedicated to helping parents of kids with ADHD unlock the transformative potential of healthy eating and holistic approaches. With years of experience in pediatric nutrition and a focus on mind-body connection, I provide personalized guidance and practical tools to support positive behavioral changes and nurture your child's well-being.

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