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Honey Lime Atlantic Cod w/ Roasted Fennel

by Lindsay Cotter December 11, 2013

Honey Lime Atlantic Cod w/ Roasted Fennel

I like to think that I’m a salmon connoisseur. Always have been, and hopefully always will be! It’s a fish that carries so much flavor and nutrients; you can’t help but love it! But let’s not forget the other swimmers here. Yes, other fish can be just as important to your diet as the POWER HOUSE SALMON.

Today let’s talk about Atlantic Cod, a fish with mild flavor and dense, flaky white flesh. Per 4-oz portion: Total omega-3=195mg; EPA=5mg; DHA=175mg; Protein=31g

 Here’s a look at why Cod is just as nutrient dense as Salmon 

  • Cod fish is a great source of omega 3 fatty acids. Omega 3 fatty acids are needed in the body for proper brain functioning, as well as cardiovascular health.
  • Cod is packed with energy filled vitamins –>B6 and B12  help you have more energy during your workouts and while performing sports. Vitamin B6 also helps regulate hormonal imbalances. Vitamin B12 helps to reduce anemia (think fatigue) and can help increase energy levels (vitamin B12 helps produce new hemoglobin).
  • The oils that come from cod fish are used as an anti-inflammatory.

Ready to give it a try?

Honey Lime Cod and Roasted Fennel

Serves: 1-2

Ingredients

  • 2 small 4oz Sizzlefish Atlantic Cod fillets
  • 1 fennel bulb
  • Honey lime dressing or homemade with lime juice
  • Balsamic vinegar
  • Olive oil
  • Garlic (minced)
  • Black pepper
  • Curry powder or chili pepper seasoning on fish. (Optional)
Homemade dressing
  • 1/4 cup olive oil
  • 1-2tbsp lime juice
  • 1-2tbsp honey
  • black pepper
  • maybe a little honey Dijon mustard.

Instructions

  1. Cut your fennel bulb in half with the stem still attached. Then cut bulb into wedges. Take the stem and pull off leaves (seeds). Arrange the bulb pieces in a baking dish and lightly coat with balsamic vinegar and oil. I would say about 1-2 tbsp of each. Then sprinkle your garlic on top along with the rest of your fennel leaves.
  2. Roast at 400F for about 12-14 minutes. Broil the last 2 minutes.
  3. All you need to do for the Cod is marinate it in homemade dressing or a honey lime dressing for about 10 minutes.  Then roast with the fennel and check it after 10 minutes or before your broil the fennel. I like to top the fish with a little curry or chili pepper seasoning as well, but that’s my preference.

This is the perfect Springtime meal or backyard BBQ.  So what are you waiting for? DIG IN!

Cheers,

Lindsay Cotter (aka Sherpa Wife)

Nutrition Manager

Fitness Consultant

Where to find me:



Lindsay Cotter
Lindsay Cotter

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