This Basque-inspired paleo cod recipe is a super simple and delicious way to prepare cod fish. It’s flavoured with pan-fried garlic, lemon and fresh parsley, plus lashings of olive oil. This dish is also gluten-free, keto and Whole30-friendly and is perfect to add to your cod recipes collection.
Garlic & Parsley Grilled Cod
Every time I visit Spain, and especially the Basque region, I am reminded of all the wonderful ways to enjoy cod. It’s the most popular type of fish there and comes on top of pintxos, like a mousse, and simply pan-fried with garlic and olive oil, to name a few recipes. That’s why whenever I see cod at the fishmongers or the supermarket, I always think of Spain.
Cooking With Cod
Cod is a really easy fish to cook and its mild, flaky flesh is suitable to many dishes and seasonings. It doesn’t taste too fishy, so the kids will love it too. It’s also quite affordable and tastes great after being frozen.
When it comes to nutrition, cod is a great source of protein, B-12, iodine, selenium, choline, and many more nutrients. It’s a great alternative to meat and poultry and is available all year round.
For this recipe, I used two long cod fillets but you can also use smaller pieces. I love serving it with a side of green veggies and sweet potatoes or a lovely salad. The best part, it takes little time to cook, so you can have dinner on the table in a flash.
Parsley could be replaced with other fresh herbs such as basil, dill or coriander. I am going parsley to stay close to the Spanish recipe. Enjoy!
More Fish & Seafood Recipes
Description
Healthy and delicious grilled cod with garlic and parsley, inspired by a Basque recipe. This keto, Whole30 and paleo cod dish is super easy to make and is affordable.
- Heat a large frying pan over medium-high heat. Add the olive oil and once hot, add the cod fillets and sprinkle with sea salt. Cook for 3 minutes on the first side.
- After about 2 minutes of cooking, add the garlic and the lemon zest around the cod in the olive oil and allow cook gently with the fish. Stir the garlic frequently to prevent burning. Turn the fish over, moving it around the pan to take on some of the garlic and lemon zest. Cook for 3 more minutes on the other side.
- Finish by drizzling the fish with the lemon juice and sprinkling it liberally with fresh parsley. Serve while hot with favourite vegetables or a salad.
Nutrition
- Serving Size: 1 cod fillet
- Calories: 324
- Sugar: 1.3 g
- Sodium: 776.3 mg
- Fat: 21.5 g
- Saturated Fat: 3.1 g
- Carbohydrates: 4.9 g
- Fiber: 0.5 g
- Protein: 31.3 g
- Cholesterol: 80.5 mg
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Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce
This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.
Not sure if you’ve noticed, but I’ve been obsessed with quick and easy sheet pan meals recently. You might have tried my chorizo, chicken and asparagus bake, this quick and easy baked spiced cod with Brussels sprouts, my mushroom with balsamic chicken and onions, or my Italian sheet pan baked eggs. Today, I’m giving you a nutritious, delicious, super food packed meal of baked salmon with zesty herb and garlic sauce and green vegetables.
This sheet pan meal ticks so many boxes: paleo, keto, AIP and Whole30 friendly, it’s a perfect meal for anyone doing a reset. It has loads of green veggies, it has omega-3s rich fish, it’s quick and easy, and most importantly, it’s full of flavour.
Cook’s notes
I am using salmon fillets because I love oily fish and my partner really likes this particular type of fish. You can use any other part of salmon, like salmon steaks which are cheaper, or any other fish that suits your budget and location.
You can also make this with prawns or chicken instead of fish. For prawns, start baking the vegetables earlier and add the prawns in the last 5 minutes as they don’t need much time to cook. For chicken, it’s the other way around. Slice the chicken fillets into thinner strips and bake for 5 minutes before adding the vegetables, then cook for 15 more minutes together, so a total of 20 minutes for thin strips of chicken.
Description
This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.
For the sauce
For the rest
- Preheat the oven to 200 C / 400 F.
- Mix together the sauce in a small bowl and set aside.
- Grease a large sheet pan or flat-ish baking tray with about a tablespoon of olive oil and place the salmon fillets in the middle, leaving about an inch of space in between. Spread even amounts of the sauce over the top of each salmon fillet.
- Scatter the green vegetables around and in between the fillets, overlapping each other is fine. Drizzle the vegetables lightly with olive oil (about 2 tablespoons) and the juice of half of the remaining lemon. Sprinkle with a few pinches of sea salt and pepper.
- Place the tray in the oven for 15 minutes, rotating halfway if your oven is slightly uneven in temperature (like mine).
- Serve while hot with any additional vegetables, salads, or starchy carbs, if you needed.
Nutrition
- Serving Size:
- Calories: 403
- Sugar: 4.4 g
- Sodium: 458.2 mg
- Fat: 22.2 g
- Saturated Fat: 3.4 g
- Carbohydrates: 14.8 g
- Fiber: 5.5 g
- Protein: 41.7 g
- Cholesterol: 82.9 mg
Keywords: Salmon, Sheet Pan, Dinner, Asparagus, Sprouts, Healthy, Gluten-Free, Low-Carb, Keto
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Nutrition Facts
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- Total Fat N/A
- Saturated Fat N/A
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- Total Carbohydrates N/A
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Hi, I'm Alex!
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