{"id":442311,"date":"2025-01-04T23:36:57","date_gmt":"2025-01-04T23:36:57","guid":{"rendered":"https:\/\/health.theemtspot.com\/?page_id=442311"},"modified":"2025-01-04T23:37:00","modified_gmt":"2025-01-04T23:37:00","slug":"baked-cod-with-lemon-and-dill","status":"publish","type":"page","link":"https:\/\/www.theemtspot.com\/health\/blood-pressure\/recipes\/dinner\/baked-cod-with-lemon-and-dill\/","title":{"rendered":"Baked Cod with Lemon and Dill Recipe"},"content":{"rendered":"\n
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\"Baked<\/figure>\n<\/div><\/div>\n\n\n\n

[cag-genesis-breadcrumb]<\/p>\n\n\n\n

Baked Cod with Lemon and Dill Recipe<\/h1>\n\n\n\n

This blood pressure-friendly baked cod is seasoned with lemon and dill and served alongside roasted Brussels sprouts for a wholesome dinner.<\/p>\n\n\n\n

Packed with protein, omega-3 fatty acids, and essential nutrients, this recipe supports heart health without compromising on flavor.<\/p>\n\n\n\n

Perfect for a quick and easy dinner that\u2019s light, fresh, and satisfying.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n

<\/div>\n\n\n\n
Prep, cook, and total time<\/strong><\/th>Calories per serving<\/strong><\/th><\/tr><\/thead>
Prep Time:<\/strong> 10 minutes
Cook Time:<\/strong> 20 minutes
Total Time:<\/strong> 30 minutes<\/td>		Approximately 300 calories<\/strong>
Baked cod (1 filet):<\/strong> ~120 calories
Brussels sprouts (1 cup):<\/strong> ~60 calories
Olive oil (1 tsp):<\/strong> ~40 calories
Lemon juice (1 tbsp):<\/strong> ~4 calories
Dill:<\/strong> negligible<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Ingredients<\/h2>\n\n\n\n
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  • 1 cod filet<\/li>\n\n\n\n
  • 1 cup Brussels sprouts, halved<\/li>\n\n\n\n
  • 1 tbsp fresh lemon juice<\/li>\n\n\n\n
  • 1 tsp olive oil<\/li>\n\n\n\n
  • 1 tsp dried or fresh dill<\/li>\n\n\n\n
  • Optional: black pepper for seasoning<\/li>\n<\/ul>\n\n\n\n
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    Instruction<\/h2>\n\n\n\n
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    1. Preheat the oven to 375\u00b0F (190\u00b0C). Line a baking sheet with parchment paper.<\/li>\n\n\n\n
    2. Place the cod filet on the baking sheet. Drizzle with lemon juice and olive oil, then sprinkle with dill.<\/li>\n\n\n\n
    3. Arrange the halved Brussels sprouts around the cod. Toss them lightly with olive oil and optional black pepper.<\/li>\n\n\n\n
    4. Bake for 20 minutes or until the cod flakes easily with a fork and the Brussels sprouts are tender and slightly caramelized.<\/li>\n\n\n\n
    5. Serve the cod with the roasted Brussels sprouts on the side. Enjoy warm.<\/li>\n<\/ol>\n\n\n\n

      Photos<\/h2>\n\n\n\n
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      \"Baked<\/figure>\n<\/figure>\n\n\n\n

      Extra tips<\/h2>\n\n\n\n

      Flavor variations<\/h3>\n\n\n\n
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      • Herb Swap:<\/strong> Replace dill with parsley or thyme for a different flavor profile.<\/li>\n\n\n\n
      • Spicy Kick:<\/strong> Add a pinch of red pepper flakes to the Brussels sprouts for some heat.<\/li>\n\n\n\n
      • Garlic Boost:<\/strong> Add minced garlic to the Brussels sprouts before roasting.<\/li>\n\n\n\n
      • Citrus Blend:<\/strong> Use a mix of lemon and lime juice for a tangy twist.<\/li>\n<\/ul>\n\n\n\n

        Storage tips<\/h3>\n\n\n\n
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        • Store leftovers in an airtight container in the refrigerator for up to 2 days.<\/li>\n\n\n\n
        • Reheat gently in the oven at 350\u00b0F (175\u00b0C) for 10 minutes or until warmed through.<\/li>\n\n\n\n
        • Avoid freezing as the texture of the cod and Brussels sprouts may change.<\/li>\n<\/ul>\n\n\n\n

          Nutritional insight<\/h3>\n\n\n\n
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          • Cod is a lean source of protein and omega-3 fatty acids, which support heart health and blood pressure regulation.<\/li>\n\n\n\n
          • Brussels sprouts are high in fiber, vitamins, and antioxidants, making them a great addition to a heart-healthy diet.<\/li>\n\n\n\n
          • Lemon juice adds flavor without sodium, helping to keep this dish blood pressure-friendly.<\/li>\n\n\n\n
          • Olive oil provides healthy fats that support cardiovascular health.<\/li>\n<\/ul>\n\r\n\t\t\t
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