Health eats are all the rage (as they should be).
My Baked Chile Lime Cod with Parmesan Broccoli is a great treat and healthy to boot. Wild Caught Cod is a healthy fish with many benefits. It is low in fat, high in protein and a great source for protein. It is also high in essential vitamins and minerals to keep your body functioning properly. There are many ways to enjoy Cod including steamed, baked and grilled. For this recipe I bake the Cod in a 500 degree oven. Starting with the fish and broccoli on the same tray on the bottom rack and then move to the top to crisp up at the end. Broiling makes it fast, without skimping on the quality of the meal.
First and foremost I choose fish that is wild caught. If you have ever come across an article or video on farm raised Tilapia you will quickly change your shopping habits when it comes to Seafood/Fish. It is quite disgusting. Of course eating too much fish can expose you to more mercury than you should ingest, so it is a good practice not to over do it. Cod tends to have a low amount of Mercury so it should be safe in moderation. Next, two of my favorite spices to use when cooking just about anything is Tone’s Cilantro Lime Seasoning (burst of lime, garlic and cilantro flavors) and Trader Joe’s Chile Lime Season Blend (flavor packed with tart lime juice, a touch of sea salt with an ever-so-slight chile-powder kick). They are both fantastic! If you want to step this meal up a little, grab a bag of Late July’s SUB Lime Multigrain Tortilla Chips and a tub of Mother’s Market Mango Salsa. Of course you can always make your own salsa with my favorite go to Mango Salsa. The salsa is a great addition to the fish and is very tasty with the Late July chips. Additionally you can serve this with fresh Avocado and a Garden Salad.
Baked Chile Lime Cod with Parmesan Broccoli
- 2-4 Wild Caught Cod Filets
- Chef Shamy Gourmet Garlic Butter (can substitute whatever butter you use and fold in fresh minced garlic/garlic powder, basil and a bit of grated parmesan cheese)
- 1/4 c Fresh Lemon/Lime Juice
- 1 T Tone’s Cilantro Lime Seasoning
- 1 T Trader Joe’s Chile Lime Season Blend
- 2 c Fresh Broccoli heads
- 1/4 c Grated Parmesan Cheese (like you put on pizza)
- 1 T Extra Virgin Olive Oil
- Late July SUB Lime Multigrain Tortilla Chips or similar (optional)
- Mother’s Market Mango Salsa or FLOrista Mango Salsa (optional)
- Fresh Avocado Slices (optional)
- Garden Salad (optional)
- Non-stick Foil
PREPARATION
Set oven to Broil (500°).
Line a large cookie sheet with non-stick foil. If you don’t have non-stick use regular foil and spray it with a non-stick spray. Melt Garlic Butter and Lemon/Lime Juice in a bowl. Brush half the foil with some of this mixture. Dry fish with a paper towel. Lay fish onto the buttered foil and brush the tops with the mixture. Combine the Tone’s Cilantro Lime Seasoning and Trader Joe’s Chile Lime Season Blend and sprinkle each filet well. I also like to crack a little black pepper on top, but that is optional. Next toss the Broccoli Heads in the Extra Virgin Olive Oil. Lay them onto the remaining space available on your cookie sheet. Sprinkle Grated Parmesan Cheese on top of the broccoli. Place the cookie sheet on the bottom rack in your oven. Bake for 15 minutes. Move the pan to the top shelf and bake for another 5-10 minutes. Keep a close eye on it. Sometimes the browning is fast, sometimes a little slower. When done, plate and serve with a side salad, chips and salsa. We enjoy FLOrista Mango Salsa as a dressing for our salad. Scooping a bit of fish with the mango salsa makes a super delicious bite!
It is really a simple recipe. Hope you give it a try and enjoy it as much as we do!!!
Tip: If you enjoy a little extra flavor in your meals you can add a bit of salt to the broccoli or your favorite seasoned salt. This will bring out the natural flavors. We keep it a little healthier by opting out on the additional salt.