This cod is so, so yummy and fairly simple to prepare. My husband liked it so much, he had thirds :). Kids loved it too! I used to make this recipe all the time with all-purpose flour. I switched to almond flour and it tastes just as good. I used filet sized pieces, but you can easily cut the fish into strips to make fish sticks. Ask the seafood department at your grocery store to do this for you to save more time in the kitchen.
The amazing thing about Alaskan cod is that it only has 0.4 grams of total fat, which makes it virtually fat-free, yet such a large percentage of the fat is in the form of omega-3 fatty acids. Omega-3 fatty acids are essential because your body needs them but can’t make them on its own, thus they must be obtained through your diet. They reduce your risk of developing cardiovascular disease by preventing inflammation, reducing cholesterol and other fats in the blood stream and helping you maintain a normal blood pressure.
You will only find vitamin B-12 in animal-based foods, and Alaskan cod is one of the best sources. Vitamin B-12 is essential for the normal development of red blood cells and hemoglobin, and it keeps your nerves working properly. It may also keep your heart healthy by removing the amino acid homocysteine from the blood; high levels of homocysteine are associated with cardiovascular disease. (Source)
Seafood in general plays an important role in a balanced diet. Many types are high in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments. However, some fish also contain toxin levels that can pose certain health risks if eaten too frequently.
Seafood contaminants include metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins usually originate on land and make their way into the smallest plants and animals at the base of the ocean food web. As smaller species are eaten by larger ones, contaminants are concentrated and accumulated. Large predatory fish—like swordfish and sharks—end up with the most toxins. You can minimize risks by choosing seafood carefully.
Seafood Watch provides recommendations for the safest seafood. These recommendations are science-based, peer reviewed, and use ecosystem-based criteria. Check out their Super Green List and learn more about mercury in seafood on the EDF website.
Lemon Butter Baked Cod
- 1 lb cod fillets
- 1/4 cup ghee/organic butter, melted
- 2 tbsp lemon juice
- 1/2 cup almond flour
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
1. Preheat oven to 350 ℉.
2. Combine butter and lemon juice in a small, shallow bowl.
3. In another shallow bowl, combine almond flour, salt and pepper.
4. Dip fish into butter mixture and then coat with flour mixture.
5. Place fish in ungreased square baking dish.
6. Pour remaining butter mixture over fish.
7. Cook uncovered in 350 degree oven until fish flakes easily with fork, 25-30 minutes.
8. Serve with lemon wedges.
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