Healthy Foods & Recipes: Cod

4 Healthy Reasons to Include Cod in Your Diet:

1. Lean Protein Source:
   Cod is an excellent source of high-quality protein, which helps build and repair tissues while keeping you full without adding excess calories.
2. Rich in Omega-3 Fatty Acids:
   Cod contains heart-healthy omega-3 fatty acids that help reduce inflammation, lower blood pressure, and improve heart health.
3. Low in Fat and Calories:
   Cod is a low-fat fish, making it ideal for weight management or heart-healthy diets while providing essential nutrients.
4. Packed with Nutrients:
   Cod is rich in vitamins and minerals, including vitamin B12 (supports energy and brain health), selenium (an antioxidant), and phosphorus (important for bone health).

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Healthy Lemon Garlic Cod with Vegetables

Ingredients:

• 4 cod fillets (about 6 oz each)
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• Juice of 1 lemon
• 1 teaspoon lemon zest
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 cups cherry tomatoes, halved
• 1 zucchini, sliced
• 1 yellow bell pepper, chopped
• Fresh parsley for garnish (optional)

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Instructions:

1. Preheat Oven:
   Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prepare Cod Marinade:
   In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, paprika, thyme, salt, and pepper. Brush the mixture generously over the cod fillets.
3. Prepare Vegetables:
   Spread the cherry tomatoes, zucchini, and bell pepper on the baking sheet. Drizzle with olive oil and season with salt and pepper. Toss the vegetables to coat evenly.
4. Bake Cod and Vegetables:
   Place the cod fillets on top of the vegetables. Bake in the preheated oven for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
5. Serve:
   Plate the cod alongside the roasted vegetables. Garnish with fresh parsley for a burst of color and added flavor.

Quick Tip for Cooking Cod:

Cod is more delicate than salmon, so to keep it moist and prevent it from falling apart:

• Cook Over Medium Heat and Avoid Overhandling:
  Use medium heat whether you’re baking, pan-searing, or grilling. Flip or handle the fillet as little as possible to avoid breaking it apart.
• Use Parchment or Foil:
  Baking cod in parchment or foil packets (en papillote) seals in moisture and flavors, helping prevent overcooking and keeping the fish tender.
• Check for Doneness Early:
  Cod cooks quickly. It’s ready when it turns opaque and flakes easily with a fork, typically at an internal temperature of 145°F (63°C). Aim for fully cooked but not overcooked for the best results.

This ensures perfectly tender, flavorful cod every time!