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Healthy Cod Recipe (30 min meal)

Updated: Mar 19, 2021

Happy meatless Monday, chefs! Here is a healthy, delicious, and simple fish recipe you can throw together and have on the table in less than 30 minutes. I happened to have cod but you can use any light fish, like tilapia. What I love about recipes like this is you can really experiment with the ingredients. For example, I imagine adding capers would compliment the fish. So get creative and throw in fragrant herbs and other ingredients you think will enhance the recipe. Unless I am baking, which is an exact science; I see cooking recipes as general guidelines and a source for inspiration. The process is fluid and can be altered, improved, diversified, etc. So don't be afraid to add your own "zest". The days are getting longer working from home so anything that will add some zest in my life is appreciated (can you sense my sarcasm?). Enjoy and stay well!


  • Slices of cod, tilapia, or any mild white fish

  • parsley, chopped

  • 1/4 cup red onion, chopped

  • 1 lemon 🍋's juice

  • 3 tablespoons butter 🧈

  • salt and pepper, to taste

  • 1 cup baby tomatoes 🍅

  • 1 tablespoon red pepper chili flakes

  • 2 cloves of garlic, sliced

  • 3 tablespoons extra virgin olive oil


  1. Preheat your oven to 400º Farenheit

  2. Wash and dry your fish and place it in a large baking dish. Season with salt and pepper and drizzle olive oil over (distribute evenly).

  3. Squeeze 1/2 a lemon's juice on fish, slice the other half and place in dish. Add garlic, onions, butter, and red pepper flakes, on top of fish.

  4. Bake in the oven for 15-20 minutes or until the fish is cooked through. Serve with bread and enjoy!

Chef's Note:

A good way to check if your fish is done is to take a fork and pierce the thickest part, the fish should flake. After cooking fully the fish will lose its transparent appearance. The internal temperature should be 140-145 degrees.

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