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  • Kristen Nickels, MS, RDN, LD

Dietitian's Choice: Chili Lime Baked (or Grilled!) Cod

Fish that are native to cold water are touted for their health benefits, specifically their omega-3 fatty acid content. When we think of cold water fish, our minds often jump to salmon or tuna, but there are several other species that are worthy of inclusion in our diets, including cod.


One 4-ounce serving of cod provides over 20 grams of protein and is very low in fat. As

mentioned, the omega-3 content of cod is much lower than that of salmon and

tuna; however, it does provide about 10% of daily omega-3 needs per 4-ounce serving. It’s a pretty nutrient-dense food given its low-calorie nature!

When purchasing cod, you may want to look for Atlantic cod, which is lower in mercury than other varieties. For more information on selecting seafood, visit the Environmental Working Group’s Seafood Calculator.



If you’re traditionally not thrilled about the taste of seafood, don’t let this recipe scare you. As mentioned, cod is very mild in flavor, and the combination of warm spice and tangy lime is what really provides the flavor of this dish. For extra flavor, serve it in your favorite tortilla with cabbage slaw and fresh salsa, or with a side of rice and grilled vegetables. Make sure to check out the Variations below for more ideas!

Prefer it grilled? No problem! Just fire up the grill instead of preheating the oven.

Chili Lime Baked Cod with Fresh Salsa

Ingredients

2 Atlantic cod filets, 4-6 oz. each

2 tablespoons fresh lime juice

1 tablespoon olive oil

1/4 teaspoon salt

1/2 teaspoon chili powder

1/4 teaspoon cumin


Directions

Preheat the oven to 450 degrees Fahrenheit.

Place the cod fillets in a glass baking dish.

Whisk together lime juice, olive oil, salt, chili powder, and cumin in a small bowl. Pour over cod filets, place in oven, and bake for 15 minutes or until internal temperature reaches 145 degrees Fahrenheit.

Serve immediately and enjoy!

Notes:

Fish should be firm and flaky when finished cooking. If you don’t have a thermometer, make sure it’s firm and flaky throughout.


Variations:

For extra spice, add a sprinkle of ground cayenne pepper to the lime juice and olive oil mixture prior to pouring over the cod.

For a sweet variation, fresh chopped mango, peach, or pineapple can be added to the salsa.

Benefits:

Cod is extremely high in vitamin B12 and iodine—a nutrient important for thyroid function. It’s also high in the antioxidative mineral selenium and choline—a vitamin fundamentally important for health. Additionally, cod contains notable amounts of vitamin B6 and potassium.


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