Artichoke and Lemon Cod
All I need to say: My kids love this dinner.
Go ahead and check the title again. Yes, it says Cod. As in fish. And every time I make this simple and fast dinner, my kids happily eat with no complaints. Not to mention, it’s extremely healthy.
Cod is high in protein and low in carbohydrates. A 3 oz serving is roughly 90 calories with 19 grams of protein. This mild flaky fish is also high in B vitamins, selenium and phosphorous. It’s also a good source of Omega 3 fatty acids, though not as high as other fattier fish.
The real star of this recipe is the roasted artichoke hearts (high in folate and vitamin C). I love the sweet aftertaste, especially combined with lemon. Sprinkled on top are julienned sun dried tomatoes for an extra tanginess and texture. I use some of the oil from the sun dried tomato jar to coat the roasting pan, giving the fish a well rounded flavor.
Any time I can skip a heavy cream or butter based recipe with fish, I jump on it. This one is still full of flavor with combinations you won’t get tired of.
WHAT YOU’LL NEED
Cod fillet - I typically buy a large cut from a wholesale club so that I can have leftovers the next day.
Jarred Artichoke Hearts - These can be marinated or in water. The herbs added to the marinated ones don’t make or break the recipe.
Sun Dried Tomatoes in Oil - I’ve tried using the ones without oil that come in a plastic pouch, and they became too dry with cooking. And as I mentioned, using some of the oil from the jar to coat the fish adds extra flavor.
Fresh Lemon - I use one for the juice and then I slice another to add on top of the fish while cooking.
Salt and Pepper - This is self explanatory, right?
THE RECIPE: ARTICHOKE AND LEMON COD
2.5 lb Cod Fillet (this would feed 5 people)
8 oz jar artichoke hearts (marinated optional)
1/4 cup julienned sun dried tomatoes from jar packed in oil
2 tbsp oil from the jarred sun dried tomatoes
1 lemon cut into slices
1 lemon juiced
Salt to taste
DIRECTIONS
Preheat oven to 375 degrees.
Spray baking dish with Avocado Oil or Olive Oil spray.
Place cod fillet in dish. Pour lemon juice over the fillet, then sprinkle with salt. Let it rest for 10 minutes.
Top the cod fillet with both artichoke hearts and sun dried tomatoes, strategically placing them for even cooking.
Cook for roughly 15 minutes or until the fish is opaque and flaky. If you use an internal thermometer, it should be about 135 degrees.
If you want a slight char on the top of the artichokes and sun dried tomatoes, broil the dish on high for just about 2 minutes, until the tips of the artichokes turn brown. Be careful to not overcook the fish or else it will dry out.
Serve immediately or refrigerate for up to 2-3 days.
Let me know if your kids like it too!
