Maple Dijon Oven-Baked Cod Crusted with Charred Basil, Dill & Cilantro on a Bed of Roasted Asparagus, White Beans, Green Peas & Kale and Cabbage Slaw Smothered in a Sesame Ginger Sauce a.k.a. On-Cloud-9-&-Staying-There-Bye!
Uhhhh, you know that feeling when you have Cod two nights in a row because it just wasn’t enough the first night???? Kay, well if you don’t know how it feels, start by making last night’s recipe then maybe, just maybe, we could be on the same page!! NO, BUT HONESTLY, Cod is like THE. FLAKIEST. FISH. EVER. (When cooked the right way of course #listentome!!!). Anywho, all this to say that tonight’s din was Maple Dijon Oven-Baked Cod Crusted with Charred Basil, Dill & Cilantro on a Bed of Roasted Asparagus, White Beans, Green Peas & Kale and Cabbage Slaw Smothered in a Sesame Ginger Sauce a.k.a. On-Cloud-9-&-Staying-There-Bye! WOAH, LOOKS LIKE WE HAVE ANOTHER LONG NAME, AMAZING RESULTS SITCH.
PAUSE RECIPE. HEALTH 101: I’ve become so obsessed with Cod lately because of how thick & flakey and yummy it is, but today, I actually looked into some of the benefits of Cod to see if it was really as healthy as I thought it was… & GUESS WHAT? I was right. COD IS ACTUALLY ONE OF THE WORLD’S HEALTHIEST FOODS. I won’t go into all the nitty gritty (simply because I think my photography skills will be convincing enough to have you whipping up this recipe, even if health-wise, it resembled a Big Mac. K WOAH, maybe I’m pushing it…), BUT, I still want to tell you guys a little bit about its benefits:
- Amazing source of lean protein! (Just a 3-ounce portion of Cod will provide an entire 16 grams of PROTEIN! – GUYS, THAT’S HUGE!);
- Amazing source of omega-3 fatty acids (It is actually compared to salmon & we all know that salmon is like the token omega-3 reference). P.S. Did you guys know that a diet rich in omega-3 can actually help improve mood & reduce depression? WHAT? Where have you been all my life? (Or should I say, for the past two years of my life?
- HUGE source of vitamins B12 & B6 (For those of you who, like me, do not eat red meat or eat very LITTLE of it, Cod is a GREAT SUBSTITUTE, SO LOAD UP!!!).
KAY, now that I’m done pretending that my day of research into the healthiness (or not) of Cod has turned me into a dietician, let’s get back to this beautiful babe of a dish!
This dish is perfect for like a million reasons, SERIOUSLY:
- Fresh, healthy, clean & lean a.k.a. GUILT-FREE BABY;
- EFFING DELICIOUS-PERFECTION;
- Crunchy (Thanks to the roasted asparagus, WHICH BY THE WAY, is a very, very, very NECESSARY step, so don’t skimp on it my loves. This one is not an excuse to be lazy, okay? Still love me?);
- Satisfies my daily #eatyogreens requirement (And I’m pretty DAMN strict about this one a.k.a. it takes a lot to meet it & this babe does the trick!);
- Sweet (I <3 you, Maple Syrup. You so natural, yet so sweet. You my dream come true, baby);
- YET, SAVOURY (Thanks to all ‘dem spices, DUH!!!);
- LOADED WITH FIBER – Thank you white beans & green peas (And we all know what those fiber benefits entail, right? I’d spell it for you guys but… M.I. FOR SOME PEOPLE.
- BEST OF ALL… she contains a whopping 30 grams of PROTEIN. I SWEAR. ZOMFG, I AM NOT EVEN LYING.
Okay guys, if I don’t have you drooling yet, you’re just playing hard to get at this point (You’ve seen the pic at the top of the page, I’ve told you how good cod is for you & I’ve listed a million reasons why this babe of a dish is perfect). Basically, if you tell me you aren’t drooling, YOU ARE & YOU’RE LYING TO ME & THAT MAKES ME ANGRY. Rawr.
ANYWHO, for all those who are drooling (And for all those who are telling me they’re not, but secretly are), here are the beautiful, fresh & healthy ingredients you need to whip this baby up (P.S. I had this baby with a side of my Homemade Clean Eating Tzatziki & today’s beautiful new recipe up on the blog, my Tomato & Basil Sauce… GUYS, the combination… LETHAL. AMAZING. BEAUTIFUL. PERFECT. Smother the Tomato Basil Sauce all over the flakey cod… Mix the tzatziki in with the beautiful, fresh veggies… YOU DIE. I SWEAR. I AM STILL ON CLOUD 9 & IT’S SO BEYOND BEAUTIFUL UP HERE. COME JOIN ME J)
- Cod fillets (DUH!!!):
- 2-3 tbsp. of organic extra-virgin olive oil (I use Maison Orphée);
- 2 tsp. of Dijon mustard (HAVE FUN WITH THIS LOVES. Use flavoured ones! Change it up every now & then. Nobody likes to eat the same dinna two nights in a row, right? Tonight, I used Stonewall Kitchen Maine Maple Champagne Mustard… & JUST WOAH);
- 2 tbsp. of organic balsamic vinegar (I use Bioitalia);
- 2-3 tbsp. of pure organic maple syrup (I use Decacer);
- 2 tbsp. of apple cider vinegar (Bragg baby, where art thou? Me love you long time);
- 2 tbsp. of fresh lime juice;
- 1 tbsp. of rice vinegar (I use the organic natural one by Nakano);
- 4 garlic cloves;
- 1 tsp. of smoked paprika;
- 1 tsp. of garlic powder;
- 1 tsp. of dried parsley flakes;
- 1 tsp. of dried chives;
- ½ tsp. of freshly ground black pepper;
- In case you didn’t already know, I use Simply Organic (PLEASE REFER TO EVERY SINGLE ONE OF MY PAST POSTS, KTHXBYE);
- Organic Himalayan pink sea salt to taste;
- 2 tbsp. of fresh basil;
- 2 tbsp. of fresh dill;
- 2 tbsp. of fresh cilantro;
- By now, if you haven’t already noticed, most of my recipes will contain a combination of at least 2-3 herbs because I’m all about them greens & because FRESH herbs can literally turn a boring dish into a masterpiece!!! (Honestly, sometimes I just enjoy having a basil plant in my kitch just because of the beautiful smell… BUT THEN, I END UP USING THE BASIL ANYWAYS, DUH! You should see how fast I go through those plants. POOR THEM. I have legit lowered their life expectancy by like 200%);
- 280g of frozen organic green peas (I use the ones by Green Organic);
- 400g of fresh asparagus;
- 1 15.5-ounce can of Great Northern White Beans. Feel free to use navy beans or cannellini beans as well! They are all pretty similar & you will make me happy if I know you didn’t waste stuff you already had in your panties #datnowastelife. (I use the ones by Eden Organics);
- 200g of kale & cabbage slaw (You can buy this pre-packaged at Provigo, or you can make it yourself by simply chopping up some kale & cabbage, but honestly… knowing that it exists pre-packaged, who is actually motivated enough to do it themselves?… LEZ BE HONEST);
- 1 tbsp. of fresh cilantro;
- 2 tbsp. of organic toasted sesame oil (I use Maison Orphée);
- 1 tbsp. of lemon juice;
- 2 tbsp. of rice vinegar (Same as above!);
- 1 tsp. of ginger powder;
- ½ tsp. of soy sauce;
- Salt, pepper & garlic powder to taste;
- OPTIONAL (But, not really… you probably already fantasized about adding these ingredients & you were simply waiting for me to tell you it was an option): 2-4 tbsp. of my Homemade Clean Eating Tzatziki & 2-4 tbsp. of my Tomato Basil Sauce.
OK, HOW CLEAN ARE THESE INGREDIENTS GUYS? Admit I’m the reason you’ve been eating so healthy lately… If it weren’t for me, you’d be in line at the McDonald’s Drive-Thru ATM, right? Instead I have you reading about the numerous benefits of Cod & fresh herbs… HOW MUCH HAS YOUR LIFE TAKEN A TURN FOR THE BETTER? I know. I know. *Taps shoulder*.
OK fine, I’ll tell you how to make this baby (SO EFFING QUICK & SIMPLE, BTW! Try me):
- Preheat your oven to 400F & line a baking sheet with parchment paper. Make sure to grease your parchment paper with non-stick spray or butter/margarine if you prefer (Honestly, when given the choice, who on earth chooses a PATHETIC EXCUSE FOR A SPRAY OVER BUTTAH? In other words, who on earth chooses “the road less traveled?” LEZ BE HONEST);
- Lay your asparagus on the baking sheet & drizzle with some olive oil, sea salt & freshly ground pepper;
- Once the oven is preheated, bake your asparagus for 10 minutes. THIS IS THE ROASTING TECHNIQUE MY LOVES. Don’t roast these babies for longer. They will shrink & you will not have achieved the perfect texture necessary for this dish to take you to Cloud 9. SO, WATCH YOUR ASPARAGUS. LOVE YOUR ASPARAGUS. CARE FOR YOUR ASPARAGUS.
- Lower your oven temperature to 350F & line another baking sheet with parchment paper. Grease it with a non-stick spray or butter/margarine (This one’s for the Cod, my loves, in case you were wondering why I had you take out ANOTHER baking sheet. You still love me, right?);
- While the oven is preheating, whip up your sauce for the Cod, a.k.a. combine the olive oil, Dijon, balsamic vinegar, maple syrup, apple cider vinegar, lime juice, rice vinegar, garlic, smoked paprika, garlic powder, parsley flakes, dried chives, salt & pepper AND WHISK AWAY UNTIL FULLY COMBINED & BEAUTIFUL;
- Lay all your beautiful fresh herbs on the baking sheet & top the herbs with the Cod. THEN, BEST PART: Pour your beautiful sauce over the Cod fillets & herbs.
- Bake the Cod fillets for 8-10 minutes;
- While the cod is baking, combine the green peas, roasted asparagus, white beans, kale & cabbage slaw & fresh cilantro in mixing bowl. Season this masterpiece combination of veggies (& beans. WE CAN NEVER FORGET ABOUT THE BEANS, OKAY?) with the TOASTED (very very necessary for the oil to be toasted, SWEAR! SO WORTH IT!) sesame oil, lemon juice, rice vinegar, ginger powder & soy sauce, salt, pepper & garlic powder. Toss to combine! (WARNING: The dressing for this baby smells like heaven so make sure that at this point, you aren’t TOO HUNGRY, a.k.a. your goal is to still have a base left for your fish & herbs when they are ready K.A. DO NOT EAT THE VEGGIES & BEANS JUST YET…);
- Once baked, top the veggies & beans with the Cod fillets & the charred herbs… ET VOILÁ! DIN IS READY. DIN IS DELICIOUS. DIN IS PERFECT. DIN IS HEALTHY… FIVE MINUTES LATER, DIN IS DEVOURED.
- If you make it to your fridge to take out the tzatziki & the tomato basil sauce, serve this beautiful baby with a side of each & BAM! If not, well you missed out.
Ok, NOW FINALLY, here are those pictures I was talking about earlier… & THAT YOU’VE BEEN SO (IM)PATIENTLY WAITING FOR:
OH & SHE WAS TOTZ. READY FOR HER CLOSE-UP, so I said, WHY NOT?
Bon appétit mes amours! Bisous! <3