Healthy Oven Baked Cod Recipe
In this healthy protein forward baked cod recipe, flaky cod fish is prepped in less than 3 minutes and is baked in the oven while you make the simple salad and dressing!
Ingredients
- 16 oz cod loin, cut into two equal portions (adjust according to amount of servings needed)
- 2 tbsp extra virgin olive oil
- 10 oz baby kale salad
- 3/4 cup cherry tomatoes
- 2 tbsp finely sliced red onion
- 10 baby carrots, sliced into medallions, OR one large carrot sliced into medallions
- 4 hard boiled eggs, quartered
- 2 tsp dried dill
- 2 tsp garlic powder
- 2 small handfuls of microgreens (I used purple radish microgreens)
- 1 small pinch of chives (optional)
Ingredients For Caesar Salad Dressing
- 1 1/2 tsp anchovy paste
- 1 garlic clove, minced or pressed through garlic press
- 2 large egg yolks
- 2 tbsp fresh squeezed lemon juice
- 1 tsp dijon mustard
- 2 tbsp extra virgin olive oil
- 1/2 cup sunflower oil (or vegetable oil)
- fresh ground black pepper
Instructions
- Pre-heat the oven to 400 degrees F.
- Prepare the cod: Place the cod fillets on a parchment lined baking sheet, and sprinkle the top and sides with the dried dill and garlic powder. Drizzle with about 1 tbsp of olive oil per fillet, and place the baking sheet in the oven. Cook until the cod is fully cooked through and flaky, which is about 12-15 minutes, depending on size and thickness.
- Prepare the salad: Toss baby kale with red onion, carrots and tomatoes. Place chopped hard boiled eggs around the boarder of the serving bowl.
- Make the dressing: Place egg yolks, minced garlic, lemon juice, mustard and anchovy paste in a dressing bowl and whisk until combined, about 60 seconds of hand whisking. Gradually begin adding the olive oil while continuing to whisk until the dressing is thick and fully emulsified. Do the same thing for the vegetable oil. Taste and adjust lemon, salt/pepper as needed.
- Plate: When the fish is done cooking, carefully place the cod fillets in the center of the salad. Top the salad with microgreens and chives, and serve with the caesar salad dressing! Enjoy!
Notes
To Store It
- Since we use raw eggs in the homemade dressing, I would not recommend keeping the dressing past 24 hours. To store it, place it in an airtight dressing jar or container in the refrigerator.
- Fish also does not keep well past 24 hours, so store the cooked fish separately from the salad in an air tight container in the refrigerator for up to 24 hours. But I recommend eating it right away.
Nutrition
Calories: 1209kcalCarbohydrates: 19gProtein: 62gFat: 100gSaturated Fat: 14gPolyunsaturated Fat: 9gMonounsaturated Fat: 72gTrans Fat: 0.04gCholesterol: 623mgSodium: 574mgPotassium: 1946mgFiber: 8gSugar: 6gVitamin A: 22219IUVitamin C: 156mgCalcium: 530mgIron: 7mg
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