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Protein Packed & Insanely Juicy Baked Cod

Jan 21

I love fish.  If you follow me on snapchat you probably already knew that.  I could literally eat fish every day.  It’s just so versatile!  Raw, steamed, baked, grilled, poached…I want it all.  BTW I loved the feedback so many of  you gave me after making my Super Simple Veggie Salmon Pad Thai!  I’m super happy you guys enjoyed it!

This recipe came about because Matt asked me to start experimenting with more fish besides salmon.  Guilty as charged…I make salmon a lot.  It’s just so good I can’t help myself!

1 Fish, 2 Fish, Red Fish, Blue Fish

Not all fish are created equal.  When deciding on fish it’s important you choose one that is high in omega-3’s and low in contaminates. You don’t want any that are fed fish meal and swimming in diseases.  Just something to be conscious about with your next purchase.

Anyways, I went to Sprout’s Farmers Market and decided to buy Cod.  Cod is a white, mild flavor fish packed with protein & nutrients.  I always like to know the benefits of whatever I’m eating because food is so powerful to our bodies.

Yummy Cod Benefits

>>High in omega-3’s – keeps your heart and brain healthy!  They are essential fatty acids (I LOVE fats) that lower your risk for Alzheimer’s disease, high blood pressure, and heart disease.

>>Contains B-6 & B-12 vitamins – essential for creating energy from the foods you eat and keeping your hair & skin healthy.  B-6 also helps reduce women’s risk of developing breast cancer!

>>Magnesium – great for your immune system, regulates internal body temperature, helps detoxify your body, keeps your bones and teeth healthy, and helps to regulate blood sugar and blood pressure.

>>Phosphorus – used to produce energy, create DNA, form strong bones, and maintain an acid-balance in your body.

>>Zinc – reduces stress levels, helps control your metabolism, assists in the proper functioning of your digestive and immune system, and helps with acne.

>>Iron – carries oxygen to your blood cells, essential to your metabolism, and aids in the production of red blood cells.

See what I mean…so good to eat and packed full of AMAZING benefits.  Cod is a little on the salty side and naturally juicy, so it doesn’t need a heavy sauce.  This fish is best kept simple which is why I wanted to provide my simple and delishhh cod recipe.

Protein Packed & Insanely Juicy Baked Cod


Cod fish

Sea Salt

Organic pepper

Chopped parsley

Directions: Preheat oven to 400 degrees. Rinse your fish and pat dry with a paper towel. Double layer tin foil twice the size of your cod (you will do this for each piece of fish).  Lay the fish diagonally across the foil.  Add a little sea salt, pepper, and chopped parsley.  Fold the tin foil tight around the cod so it does not move.  Place foil packets on a cookie sheet and put in the oven. Bake for 20 minutes.

cod_wrapped_tin_foil  cod_fish_parsley

This cod literally…it’s THAT good.



Do you guys have any yummy fish recipes?!


//The Lokahi Sisters//

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