Cod is a great source of b-vitamins, selenium, and phosphorus. It is also a great way to get high-quality fat and protein, as well as omega-3 fatty acids and CLA. Since we’ve talked a lot about b-vitamins and omega-3s in this post and this post, let’s focus on some essential trace minerals found in cod — selenium and phosphorus.

Health Benefits of Cod — Selenium:

Selenium is a potent antioxidant that helps balance and regulate the immune system. This mineral also helps form one of your body’s most powerful antioxidants, glutathione. Selenium does some other pretty cool things in our bodies too. Here are just a few. Selenium can:

  • Help reduce the risk of prostate cancer.[1]
  • Reduce breakouts caused by acne.[2]
  • Mimic insulin and help with glucose metabolism.[3]
  • It also helps with chronic inflammation and boosts your immune system.

Selenium is an essential mineral, but some studies suggest that in large amounts, it could be toxic. That’s why getting this key nutrient from food, rather than relying on a supplement, is so important. Plus, cod and other selenium-rich foods are so delicious and way more fun to eat than a pill.

Health Benefits of Cod — Phosphorus: 

Phosphorus is an essential trace mineral that is required by every one of your cells. It is a key component of your cell membranes (in the form of phospholipids) and helps maintain their integrity, keeping your cells healthy. Here are some of the important things that phosphorus does in your body:

  • Help boost energy levels through its role in energy production (in the form of ATP).
  • Activates enzymes, hormones and cell-signaling modeling through phosphorylation.
  • Works with calcium to form healthy bones and teeth.

Like selenium, some of this mineral is important. But a good rule to follow for many nutrients is just because “some is good,” it doesn’t mean “a lot is better.” Foods in their whole form have a way of providing your body with the necessary nutrients without overloading it with toxic doses. Eating phosphorus-rich foods like cod will provide you will all the health benefits of phosphorus, without the costs.

Alright, now on to the recipe so we can eat!  
Recipe: Cajun Roasted Cod with Lemon, Cilantro Sauce | Paleo, Whole30, Low-Carb

Here’s what you need:

  • 2 cod filets (about 5-6 ounces each)
  • 2 T avocado oil
  • 3 T cajun seasoning (use your favorite blend or make your own with the recipe below)
  • 4 T olive oil
  • 2 T cilantro
  • 2 T parsley
  • 1 T green onion
  • 1 T shallot, minced
  • 1/2 t garlic, minced
  • 1.5 T lemon juice
  • 2 t honey (optional, eliminate if you are doing a Whole30 or Keto)
  • 1/4 t pepper
  • 1/4 t salt
  • 2-4 lemon wedges

Here’s what you do:

  1. Preheat the oven to 400 degrees.
  2. Dry any excess moisture on your cod filets by patting it down with a paper towel.
  3. Place your cod in a medium bowl with 2 T avocado oil and your cajun seasoning. Toss to evenly coat the cod.
  4. Grab a baking sheet and line it with parchment paper. Place your cod on the baking sheet and roast in the oven 12-14 minutes, until the cod is opaque in the center. The fish will easily flake with a fork when it’s cooked through.
  5. While the cod is baking, put the remaining ingredients (except the lemon wedges) in a food processor and pulse until everything is combined.
  6. Once the cod is finished, plate your dish. Place the cod on a place and top with the lemon-cilantro sauce and serve with lemon wedges.

Cajun Spice Blend Recipe:

Combine all of the following:

  • 3 T Sea Salt
  • 3  T garlic powder
  • 3 T paprika
  • 1-2 T cayenne (use a your discretion. If you like things spicy, use the whole amount. If you like things mild, air on the side of caution and use 1 T or less)
  • 2 T black pepper
  • 2 T oregano
  • 2 T onion powder
  • 1 T thyme

This recipe will make enough for you to have some leftover. I always like to make more of a spice blend than needed so that the next few times I make a recipe, I don’t have to re-blend the spices…who really likes using measuring spoons anyway?

Recipe: Cajun Roasted Cod with Lemon, Cilantro Sauce | Paleo, Whole30, Low-Carb

Add this to your recipe box:

Cajun Roasted Cod with Lemon, Cilantro Sauce
Serves 2
Spicy and flavorful cajun spice with flakey, buttery cod topped with a lemon cilantro sauce.
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 2 cod filets (about 5-6 ounces each)
  2. 2 T avocado oil
  3. 3 T cajun seasoning (use your favorite blend or make your own with the recipe below)
  4. 4 T olive oil
  5. 2 T cilantro
  6. 2 T parsley
  7. 1 T green onion
  8. 1 T shallot, minced
  9. 1/2 t garlic, minced
  10. 1.5 T lemon juice
  11. 2 t honey (optional, eliminate if you are doing a Whole30 or Keto)
  12. 1/4 t pepper
  13. 1/4 t salt
  14. 2-4 lemon wedges
Instructions
  1. Preheat the oven to 400 degrees.
  2. Dry any excess moisture on your cod filets by patting it down with a paper towel.
  3. Place your cod in a medium bowl with 2 T avocado oil and your cajun seasoning. Toss to evenly coat the cod.
  4. Grab a baking sheet and line it with parchment paper. Place your cod on the baking sheet and roast in the oven 12-14 minutes, until the cod is opaque in the center. The fish will easily flake with a fork when it’s cooked through.
  5. While the cod is baking, put the remaining ingredients (except the lemon wedges) in a food processor and pulse until everything is combined.
  6. Once the cod is finished, plate your dish. Place the cod on a place and top with the lemon-cilantro sauce and serve with lemon wedges.
Notes
  1. Combine all of the following: 3 T Sea Salt, 3 T garlic powder, 3 T paprika, 1-2 T cayenne, 2 T black pepper, 2 T oregano, 2 T onion powder, 1 T thyme
  2. This recipe will make enough for you to have some leftover. I always like to make more of a spice blend than needed so that the next few times I make a recipe, I don’t have to re-blend the spices…who really likes using measuring spoons anyway?
Candace Kennedy http://candacekennedy.com/

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Recipe: Cajun Roasted Cod with Lemon, Cilantro Sauce | Paleo, Whole30, Low-Carb

 


Important Notes:

I am not a doctor, and I don’t claim to be one. I can’t prevent, treat, cure or diagnose illness or disease. The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. I make a small commission from the product links above, although the price of the products stays the same for you, whether or not you purchase through my affiliate links. You can purchase these products directly from the sites if you don’t wish to use my affiliate links.


References:

[1] http://www.ncbi.nlm.nih.gov/pubmed/22648711

[2] http://www.omicsonline.org/effects-of-oral-antioxidants-on-lesion-counts-associated-with-oxidative-stress-and-inflammation-in-patients-with-papulopustular-acne-2155-9554.1000163.php?aid=10078

[3] http://www.ncbi.nlm.nih.gov/pubmed/11215514

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