Cod- a cold water white fish- offers tons of vitamins and nutrients such as high amounts of B12. As a result, this recipe is a frequent visitor in our home-it’s super healthy, delicious, and surprisingly easy to prepare. Bake it. Never fry it. Frying basically eliminates all the benefits and adds numerous negatives! You’ll love this.
Serves 4
Ingredients:
- 1 lemon, sliced into rounds
- 1 pound of cod, cut into 4 fillets, washed in cold water and patted dry
- 1 carrot, thinly sliced
- 1/2 bunch of asparagus, trimmed and sliced on the diagonal
- A bit of squeezed lemon juice
- 2 tsp of olive oil, sea salt or Sea Veg
- 1/2 cup water
- 1 tbsp plain white miso
- Micro greens, for garnish
Method of Preparation:
- Preheat oven to 350 degrees F
- To assemble, add a few slices of lemon to the center of a sheet of parchment and then top with one cod fillet. Next, add a few pieces of carrots and asparagus. Top with a squeeze of lemon juice, and lastly drizzle with oil and top with a pinch of sea salt or Sea Veg. Bring the top seams of the parchment paper together and fold over a few times, like you would a brown paper bag. Fold in the sides a few times, making sure no air can escape. Repeat with the remaining fillets of cod and veggies. Transfer them to a baking sheet and place in the oven for about 15 minutes.
- While the cod is cooking, make the miso topping. In a small pot, add the water and bring to a boil. Turn the heat off and cool the water so it’s just warm enough to the touch. (Make sure the water is warm, not hot, as hot water kills all of miso’s good bacteria and nutrients.) Add the miso to the pot and whisk together until smooth. The mixture should be cloudy and on the thinner side. Remove the baking sheet from the oven and carefully undo the seams on the parchment bundles to allow the hot air to escape. Spoon about a tablespoon of the miso mixture over each piece of cod. Transfer each piece of fish, parchment and all, to individual plates and garnish with micro greens. Serve immediately.
Photographer Credit: Nicole Garner
