Tastes Like It Took Longer Fish Dish


If, like me, you are cooking for only two, it’s not always fun or inherently rewarding to go to a lot of trouble to make dinner.

Add to that cooking is not my thing, and my 10-year old doesn’t applaud me for my efforts. She’d be happier if I went through the drive-through at McDonalds—which is not going to happen.

If you want an easy but healthy fish recipe, I have a cod recipe for you. Cod is a low-calorie, mild-tasting fish that provides protein, omega 3s, B vitamins, and vitamin D. 

I made it tonight based on a very complex recipe I found on the Internet and modified to my level. Total prep and bake time will be 30 minutes, max, I promise. 

What you need:

  • Nonstick cooking spray
  • Cod, 3 fillets (defrosted, if frozen)* 
  • Mustard (any flavor)                                                                                                               
  • 1/4 c crushed almonds                                                        
  • 3 tsp olive oil                                                                                                                        
  • Salt                                                                                                                                   
  • Pepper  
  • 2 cloves garlic, minced     
  • Bag of organic spinach
  • Organic lemon                                                                                                                                                                                                                                              


  1. Preheat oven to 350 degrees.
  2. Coat a cookie sheet with nonstick cooking spray.
  3. Place cod fillets on top of cookie sheet and spread a teaspoon of mustard on each one.
  4. Place crushed almonds in a small bowl. Pour a teaspoon of olive oil over the almonds. Mix in salt and pepper to taste. Stir mixture and spread it on top of the cod.
  5. Bake cod for 10 minutes.
  6. While cod is baking, heat remaining 2 teaspoons of olive oil in a pan on stovetop on medium low. Add garlic and saute.
  7. Mix in spinach and cook on low heat until you are ready to serve fish.
  8. Cut up lemon wedges for flavoring.

Feedback: I liked the crushed almonds on the cod but my daughter, who has braces, flicked them off of her fish. We both agreed that the mustard coating was too strong a taste for both of us. Next time, I will try preparing the cod with a tiny bit of olive oil and generous amount of salt, pepper, and lemon—seasonings more to my taste. But for those who find cod a bit on the bland side, the mustard might be just the thing!

*The best way to thaw frozen seafood is in the fridge overnight. If you are in a rush, seal frozen fish in a plastic bag and immerse in cold water for a short time. 

Learn how to choose quality seafood at the market—fresh or frozen.

Sustainability tip: Choose Pacific cod off the coast of Alaska. According to the Monterey Bay Aquarium, other good choices for sustainability are Atlantic cod from Iceland and the Northeast Arctic.


About Christine "Cissy" White:

After three decades as a lacto-ovo vegetarian, Christine "Cissy" White started eating fish. She enjoys blogging about family-friendly fish dishes, and how to shop for, prepare and cook healthy and affordable fish meals with her 10-year old daughter, Kai. White has been published in Elephant JournalAdoption Today and Literary Mama and blogs at guestinyourheart.wordpress.com.



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