Walnut And Herb Crusted Cod Fillets

By Mia Syn

Nutrition By Mia


Cod is one of my favorite mild fishes and one rich in iodine. However, Cod alone is quite plain tasting because of its low fat content. This dish utilizes fresh ingredients to add flavor and dimension to elevate its otherwise clement taste. This cold-water fish is also a rich source of vitamin B12 involved in energy metabolism and intimately linked to brain and nervous system health. Pair this dish with a medium-bodied white wine to complete a lovely weeknight meal.

Serves 2-4

10 minutes prep/12 minutes cook 

2 (6-8 oz) cod fish fillets

1/4 cup raw walnuts

1/4 cup fresh basil

1/4 cup fresh parsley

1/2 tbsp lemon juice

1/2 tbsp cold pressed extra virgin olive oil

Himalayan sea salt

Ground pepper

Preheat the oven to 400°F

  1. Line a baking sheet with non-stick paper.

  2. Process walnuts, parsley, basil, lemon juice and olive oil in food processor until finely chopped. Season with pepper and pink Himalayan sea salt.

  3. Use your hands to coat one side of the fish with the walnut and herb mixture. Press firmly.

  4. Place fish herb side up on your lined trays and bake for 12 minutes or until fish flakes easily with a fork.

For more information about iodine you can learn more at my website www.nutritionbymia.com or contact me directly at mia@nutritionbymia.com.

Mia holds a master's degree in nutritional science from Columbia University. She is passionate about sharing timely, evidence-based nutrition and debunking misinformation in this dynamic and relevant field. She values making nutrition tangible for women to seamlessly implement into their lives. You can find her at nutritionbymia.com or on instagram (@nutritionbymia) sharing whole food recipes, entertaining ideas and daily inspiration on how to live a more nutritious life.