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Baked cod recipe healthy (keto, paleo, whole30)

Baked Cod Fillets With Brussels Sprouts

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Author: Irena Macri
Servings: 4 servings
Course: Main
Cuisine: Healthy
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5 from 12 votes
Calories: 348kcal
Healthy and delicious cod fillets baked in the oven together with Brussels spruts and cherry tomatoes. The cod is smothered in delicious, spiced paste to cook into a crispy, caramelised crust. This dish is gluten-free, Whole30, paleo and low-carb friendly. Serve as is or with another side dish.

Ingredients 

For cod crust paste

  • 2 cloves garlic large, finely diced or grated
  • ½ long red chilli finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • 3 tablespoons olive oil
  • Juice of ½ lemon about 2-3 tablespoons
  • 4 cod fillets 140-150 g / 5 oz. each
  • 350 g Brussels sprouts cut in halves (0.7 lbs.)
  • 10-12 cherry tomatoes
  • ½ teaspoon salt
  • Zest of ½ lemon
  • 2 tablespoons olive oil

Instructions

  • Preheat the oven to 200 C / 400 F.
  • In a small bowl, mix together the garlic, chilli, spices, sea salt, olive oil and lemon juice.
  • Place a piece of parchment/baking paper over a flat oven sheet pan and grease with a little olive oil. Place the cod fillets in the middle and top each fillet with equal amounts of the spice mix.
  • Cut the larger Brussels sprouts in half and leave the small ones whole.
  • Scatter the Brussels sprouts around the cod and place a few tomatoes on top. Sprinkle with some sea salt and lemon zest, and drizzle with extra olive oil.
  • Place the tray in the hot oven, middle shelf, for 20 minutes. Once ready, serve while hot with a side salad. Store leftover fish and veggies in the fridge for 2-3 days in an airtight container.

Video

Notes

Cod can be swapped with other white fish fillets or salmon fillets. Brussels sprouts and tomatoes can be replaced with other vegetables of choice.

Nutrition

Calories: 348kcal | Carbohydrates: 11g | Protein: 34g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 73mg | Sodium: 702mg | Potassium: 1185mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1242IU | Vitamin C: 94mg | Calcium: 81mg | Iron: 3mg
Keywords: Fish Recipes, Sheet Pan Recipes, Brussels sprouts, Seafood, Cod
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