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7 Days Fun of Clean RecipesDownload
6Aug, 21
Clean Food Love

Lemon-Garlic Baked Cod 🍅🧄

Such an incredibly GORGEOUS dish, while being (secretly) VERY simple to prepare!

Since it comes out perfectly every time and involves minimal hands-on prep, I love to serve this to guests because it looks a lot more difficult than it really is.

So whether it’s a dinner party, weeknight dinner for the family, or just a delicious meal prep idea – you’re gonna want to add this to your bag-of-tricks!

Because this dish is so simple, be sure to use the freshest ingredients you can find.

This fish stays good in the fridge for up to 3 days when stored properly in a sealed container. Reheats nicely in a skillet or in the air fryer.

❓Do you like cod?

✅ If you’re a fish newbie, think about trying cod which is considered less “fishy” and milder than many other species. Cod is white and a very lean fish that’s slightly sweet with a delicate flaky texture.

➡️ Whitefish is a catchall term for a variety of white-fleshed fish, including haddock, cod, hake, whiting, pollock, and more.

💡 Each fish species has its own unique nutritional makeup but they are all incredibly nutrient-dense, delivering a lot of protein and micronutrients to your body for very few calories.

🔬They are low in fat and high in protein, B vitamins, and minerals like potassium, magnesium, and phosphorus that help with numerous body processes.

💚 Research suggests that eating fish is linked with a lower risk of depression, heart disease, and cognitive decline as we age.

🍲 If you can’t buy whitefish directly from a fishmonger, choose wild-caught, frozen at sea varieties. Frozen at sea means they are frozen right after being caught, which preserves them at their freshest point. I like to buy frozen fish from Costco, or Whole Foods when it’s on sale.

🐟 Eat whitefish broiled or baked or in soups and chowders.

REFERENCES:

6 servings

Ingredients:

  • 1.5 lbs skinless cod filets, or other white fish of choice
  • sea salt and freshly ground black pepper
  • 1-pint cherry tomatoes
  • 6 garlic cloves, crushed
  • 2 Tbsps olive oil or avocado oil
  • 1/3 cup freshly squeezed lemon juice
  • 2 Tbsps honey
  • 3 Tbsps capers
  • 1 fresh lemon, cut into wedges
  • 2 Tbsps freshly chopped parsley, for garnish

Instructions:

Preheat your oven to 400 degrees f. and lightly season the cod filets with sea salt and pepper on both sides.

Lay the cod in a 9″x 13″ baking dish.

Add in the cherry tomatoes and crushed garlic cloves.

Drizzle with the oil and fresh lemon juice.

Stir in the capers and a few lemon slices.

Bake at 400 degrees f. until your fish is cooked through and flaky, 15-18 minutes depending on the thickness.

Garnish with parsley and lemon wedges.

Enjoy!

❤Rachel

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