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Fish That Helps You Think - Baked Wild-caught Cod with Scallions & Lime

Updated: Dec 29, 2022


Scroll down for the recipe.


This decadent plate is not only pleasing to the eye but also nourishing for your body and mind. The enchanting aroma, gentle palette, and eye-catching presentation prelude an exceptional experience. A flick of a fork and the succulent texture and exquisite taste are revealed.


Wild-caught Cod

Wild-caught cod is not just any fish, it’s a champion of healthy nutrition and has been an essential source of protein for centuries. Cape Cod, Massachusetts, is named after that amazing flaky fish.


Cod contains many vitamins, minerals, and micronutrients that are vital for your health like Vitamin B12, Niacin, Phosphorus, Selenium, Omega-3, fatty acids, Choline, and Iodine.


Photography by Carmela Fiorica


The miracle fish is rich in vitamin B12, which helps to elevate the energy level, prevent anemia and support your body’s nerve and blood cells. In addition, cod is a great source of Omega-3 fatty acids, responsible for reducing the levels of unhealthy cholesterol, lowering your blood pressure, and decreasing the risk of a heart attack.


In fact, cod is the food that makes you think better. Having cod once or twice a week reduces the loss of gray matter in your brain as you age and prevents the offset of Alzheimer’s disease.


Extra Virgin Olive Oil

Extra virgin olive oil is the least processed variety—thus the healthiest type of olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities, such as taste and smell. The main component of olive oil is monounsaturated fat from oleic acid.

This healing oil is known to reduce inflammation due to its high content of antioxidants. It contains a good amount of vitamin E, an essential nutrient that doubles as an antioxidant, and vitamin K, which plays a key role in bone health, liver health, heart health, and more.

Photography by Carmela Fiorica


The Recipe

The recipe is:

Gluten-free

No Sugar

Non-GMO

Great for Clean Keto eaters

Perfect for the Plant Paradox followers


Preparation time - 7 minutes

Baking time for cod- 25 minutes

Baking time for carrots - 45 minutes

Makes 4-6 servings


💯 Find wholesome organic ingredients using the links below.


🌱 One large file of wild-caught cod or 2 bags of frozen cod fillet

🌱 1 lime

🌱 4 scallions or green onions (white and green parts)

🌱 3 tbsp of extra virgin olive oil cold pressed

🌱 1/2 tsp of organic freshly ground pepper

🌱 1/4 tsp of sea salt

🌱 1 bag of Les Petites Carrots of Many Colors from Trader Joe’s


Prepare Cod:

1. Drizzle an 11” X 8” baking dish with olive oil.


2. Cut the cod fillet into 5-6 pieces. Place all pieces in a baking dish.


3. Drizzle the fish with the remaining olive oil and sprinkle it with salt and pepper


4. Wash and dry the scallions. Slice the white part of the scallion into thin round pieces. Cut the green part on a diagonal. Sprinkle the scallions over the fish.


5. Cut the lime into thin round slices. Reserve the tips. Squeeze the juice out of the lime tips over the fish. Notch each slice past the center. Twist the two sides of the cut (slit) in opposite directions. Then fold around. The lime slice is now a lime twist and is ready to be used as a garnish on the fish. Place one lime twist on each piece of fish.


6. Bake at 375F for 20 minutes or until fish flakes easily with fork and broil for 3-5 minutes (optional).


Photography by Carmela Fiorica


Prepare Carrots:

1. Preheat the oven to 375F.


2. Drizzle an 11” X 8” baking dish with olive oil.


3. Place Les Petites Carrots of Many Colors into the baking dish. Add 2 tbsp of water, sprinkle with salt and pepper, drizzle with olive oil, and cover with aluminum foil.


4. Bake at 375F for 45 minutes. Uncover and broil for 3-5 minutes (optional)


Serve the cod and carrots straight from the oven while hot. Arrange the plate, drizzle with olive oil, and sprinkle with freshly ground pepper. Bon appétit.


Enjoy this nutrient-packed dish with my Almond Flour Bread and Pomegranate Salad.


Happy Creating !!!


Disclosure: Some of the links above are affiliate links, meaning that at no additional cost to you, I will receive a commission if you click through and make a purchase.

References:

  • American Journal of Preventative Medicine: “Regular fish consumption and age-related brain gray matter loss.”

  • Circulation: “Accumulated evidence on fish consumption and coronary heart disease mortality: a meta-analysis of cohort studies.”

  • ESHA Research, Inc., Salem, Oregon.

  • Fine Cooking: “Cooking Fish.”

  • Hypertension: “Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure.”

  • Marine Bio: “Atlantic Cod, Gadus morhua.”

  • National Center for Complementary and Integrative Health: “Omega-3 Supplements: In Depth.”

  • National Institutes of Health: “Iodine.”

  • National Institutes of Health: “Vitamin B12.”

  • Health Benefits of CodWritten by WebMD Editorial Contributors, Reviewed by Kathleen M. Zelman, MPH, RD, LD on August 22, 2022

  • Choline - Fact Sheet for Health Professionals






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