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Baked cod recipe healthy (keto, paleo, whole30)

Baked Cod Fillets With Brussels Sprouts

  • Author: Irena Macri
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: Main
  • Method: Oven-Baked
  • Cuisine: Healthy

Description

Healthy and delicious cod fillets baked in the oven together with Brussels spruts and cherry tomatoes. The cod is smothered in delicious, spiced paste to cook into a crispy, caramelised crust. This dish is gluten-free, Whole30, paleo and low-carb friendly. Serve as is or with another side dish.


Scale

Ingredients

For cod crust paste

  • 2 large cloves of garlic, finely diced or grated
  • ½ long red chilli, finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • 3 tablespoons olive oil
  • Juice of ½ lemon (about 23 tablespoons)
  • 4 cod fillets (140-150 g / 5 oz. each)
  • 350 g / 0.7 lbs. Brussels sprouts, cut in halves
  • 1012 cherry tomatoes
  • ½ teaspoon salt
  • Zest of ½ lemon
  • 2 tablespoons olive oil

Instructions

  1. Preheat the oven to 200 C / 400 F.
  2. In a small bowl, mix together the garlic, chilli, spices, sea salt, olive oil and lemon juice.
  3. Place a piece of parchment/baking paper over a flat oven sheet pan and grease with a little olive oil. Place the cod fillets in the middle and top each fillet with equal amounts of the spice mix.
  4. Cut the larger Brussels sprouts in half and leave the small ones whole.
  5. Scatter the Brussels sprouts around the cod and place a few tomatoes on top. Sprinkle with some sea salt and lemon zest, and drizzle with extra olive oil.
  6. Place the tray in the hot oven, middle shelf, for 20 minutes. Once ready, serve while hot with a side salad. Store leftover fish and veggies in the fridge for 2-3 days in an airtight container.

Notes

Cod can be swaped with other white fish fillets or salmon fillets. Brussels sprouts and tomatoes can be replaced with other vegetables of choice.

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