A heart-healthy diet emphasizes vegetables, nuts, seeds and legumes, low-fat dairy products, whole grains, and omega 3-rich fish. For a lighter, less fishy-tasting one-pan meal, try this delicious gluten-free baked cod recipe.
Lisa Cantkier is a writer and educator specializing in nutrition and health. She is coauthor of the diabetes-friendly cookbook The Paleo Diabetes Diet Solution. Follow her on social media at @LisaCantkier and contact her by email at [email protected].com.
- 3 tablespoons olive oil
- 2 garlic cloves, minced
- 1 large onion, chopped
- 4 tomatoes, chopped
- 1/4 cup cherry tomatoes
- 1 red pepper cut into thin lengthwise slices
- 1 orange pepper cut into thin lengthwise slices
- 2 teaspoons chopped fresh basil
- 7 skinless cod fillets (about 2 pounds)
- 2 tablespoons fresh lemon juice
- 2 teaspoons chopped fresh dill
- 5 tablespoons chopped fresh parsley
- salt and pepper to taste
1. Preheat oven to 375°F. Heat olive oil in a large skillet over medium heat. Add onion and garlic. Cook for 3-5 minutes. Add peppers, tomatoes, cherry tomatoes, basil, lemon juice, salt, and pepper. Cook for another 3-5 minutes until vegetables are soft and remove from heat.
2. Add half of cooked vegetables into a 9-inch baking dish and spread out evenly. Place fish on top. Add remainder of cooked vegetables on top of fish. Sprinkle dill and parsley all around. Cover dish with lid or foil. Bake at 375°F for 13-15 minutes. Serve warm.
Serving size: 1/7 of total recipe.
Courtesy of Lisa Cantkier.