Delicious, Nutritious, and Heart-Friendly, All in One Dish!
Hello, NutriDelicians! Are you looking for a recipe that’s delicious, simple, and beneficial for your heart health? Well, the wait is over! I’ve got a heart-friendly recipe for you that not only tastes fantastic but also has various health benefits – a delicious Healthy Baked Cod Recipe with Olive Tapenade.
Cod fish is a lean white fish that’s high in protein and low in fat, making it a great choice for a heart-healthy diet. Paired with a homemade olive tapenade, rich in healthy fats, you’re getting a dish that tastes good and does good too!
So, whether you’re a seasoned home cook or just starting your culinary journey, this healthy baked cod recipe is sure to be a hit. Dive into this post and discover how you can easily whip up this heart-healthy, delicious dish in your own kitchen.
Revitalize Your Heart: Healthy Baked Cod Recipe with Olive Tapenade
- 4 Cod Fillets
- Salt and Pepper To Taste
- 2 tbsp Olive Oil
- 1 Cup Mixed Olives
- 1 clove of garlic
- Zest and juice of 1 lemon
- 1 Small handful of fresh parsley
- 1 Small handful of fresh basil
- Preheat your oven to 200°C (approximately 390°F). Line a baking tray with parchment paper.
- Place the cod fillets on the lined tray, drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
- Bake the fillets for about 15 minutes or until the fish flakes easily with a fork.
- While the fish is baking, prepare the olive tapenade. In a food processor, combine olives, garlic, lemon zest, lemon juice, remaining olive oil, parsley, and basil.
- Process until well combined but still chunky.
- Once the fish is done, remove from the oven and top each fillet with a spoonful of the olive tapenade.
- Serve hot and enjoy your heart-healthy meal!
- Amount per serving
- % Daily Value*
- Total Fat11 g15.28%
- Sodium580 mg25.22%
- Total Carbohydrate2 g0.73%
- Dietary Fiber1 g3.57%
- Protein36 g72%
Healthy Baked Cod Recipe Benefits
This Healthy Baked Cod recipe is rich in lean protein and omega-3 fatty acids, which lies in its potential to promote brain health and cognitive function, support healthy skin, and aid in the body’s overall inflammatory response, contributing to a well-rounded and nourishing dietary choice.
Olive tapenade, with its mix of olives and olive oil, provides heart-healthy monounsaturated fats, known to help reduce levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol.
Moreover, the dish’s blend of flavorful herbs and spices not only enhances the taste but also adds a delightful aromatic element to the Healthy Baked Cod, making it a wholesome and satisfying choice for a well-rounded meal.
This Healthy Baked Cod recipe with Olive Tapenade is perfect for family dinners, social gatherings, or a special date night. It’s also an excellent choice for health-focused meal prep.
It’s a great dish for anyone, especially those focusing on heart health, people with high cholesterol, or anyone following a Mediterranean diet.
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