Cooking, Seafood, Whole30

Week 45: Chili Lime Cod

Following Thanksgiving, and looking onto the holiday season, we are in the middle of what I call unhealthy eating season. There are always cookies, brownies and other holiday goodies in my office and everywhere I go. That’s why for my dish this week I opted for a light and healthy dinner. I chose this Chili Lime Cod recipe, because it was extremely flavorful and did I mention healthy!

This is also an extremely easy dish to make during the week so when unhealthy eating season makes your pants a little too tight, it is time to pull this recipe out!IMG_3372.JPG



The first thing to note is that this is an ingredient heavy dish, but the flavors truly compliment each other!

Also, the recipe was designed for 2 cod fillets, but I spread it for 4 fillets. If you love seasoning, you can double the recipe, but I thought it was extremely tasty without doubling.

Last thing to note is if you want to make the dish healthier or whole 30 compliant, you can skip the sauce and just squeeze the lime juice on top.

Okay, lets get started. For this dish you will need:

  • 4 Cod Fillets
  • 1 Teaspoon Paprika
  • 1 Teaspoon Dried Parsley
  • 1/2 Teaspoon Oregano
  • 1/2Teaspoon Chili Powder
  • 1/2 Teaspoon Garlic Powder
  • 1/4 Teaspoon Cumin
  • 1/4 Teaspoon Salt
  • 1/4 Teaspoon Freshly Ground Black Pepper
  • 1/8Teaspoon Cayenne Pepper
  • 2 Tablespoons Extra-Virgin Olive Oil, divided
  • 1 Tablespoon Unsalted Butter
  • 1 Lime Juiced

Prepare your Cod

First, preheat your oven to 450 degrees. While the oven is heating up you can prepare your spice rub.

In a bowl, mix together the Paprika, Dried Parsley, Oregano, Chili Powder, Garlic Powder, Cumin, Salt, Pepper and Cayenne Pepper. Mix them all together and set aside until you are ready to coat your cod fillets.

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Place your fillets on a greased baking sheet. Brush 1 tablespoon of olive oil over your fillets, then you can sprinkle your spice rub on top of each fillet. Portion it out as you will need to lightly cover your entire fillets.

If you like yours to be heavily covered then double the spice measurements. The picture below was after I used my fingers to spread the spices, but I did not double the spice measurements.

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With your fish coated, it is time to place in the oven. At 450 degrees your fish should cook for about 10-12 minutes. I decided to cook my fillets for about 7 minutes, then flip the fillets for another 7 minutes.

Make your Sauce

After you flip your fillets, it is time to prepare the lime sauce to go on top. If you want your dish to be healthier, skip this and just squeeze the lime juice on top.

In a small saucepan, Mix together the 1 Tbsp of butter, 1 Tbsp of olive oil and squeeze the juice of the one lime. It may look a little frothy, but that is perfect. Set it aside on low heat until the fish is finished cooking.

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Complete your Meal

Your cod should look a little flaky when it is finished cooking. At this time you can drizzle your Lime sauce on top to complete your Chili Lime Cod.

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I served my cod with a brown rice and quinoa mix and some sautéed broccoli.

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This healthy dish worked great as a lunch leftover and will easily become a staple in my house!

-R-

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