Home // Health Tips // Nutrition // Impress the ol’ Lady with Foolproof Cod

Impress the ol’ Lady with Foolproof Cod

by | Sep 25, 2014 | Nutrition

 Good evening Gentlemen. Tonight on the menu is a ridiculously simple cod recipe. Think of cod as your miracle fillet. It protects against heart attack, Alzheimer’s, and some even say, sunburns. As well as preventing and controlling high blood pressure, effectively reducing the risk of colon cancer, improving mood and reducing depression, asthma, arthritis and migraines.

If that doesn’t sell this fish to you, nothing will…except maybe the fact that it also happens to be excellent tasting. That being said here is one stupidly easy cod recipe that you will be longing to put in the kisser.


Heading to the Fish Market

One of the top ways to not screw up a meal is by buying fresh ingredients, if you don’t know how to, fish can be frustrating to buy, we have prepared a few foolproof tests so you can look like a pro at the supermarket.



The smell test. Contrary to popular belief, fish should not actually smell fishy. If it does, it’s either old or has been pre-frozen. Stick to a bland smell for the best taste.



Similar to testing if a steak is ready, push your finger into the meat. If the indent stays – run quick.



While fish do live in water – you don’t actually want to see any liquid on or around it. This is especially true if the liquid looks milky. Milky liquid is one of the first signs of rot.


While you’re at the store remember to grab:

  • 4 cod fillets
  • 2 small to medium tomatoes sliced
  • ¼ large onion sliced thin
  • 2 tablespoons of extra virgin olive oil
  • Salt
  • Pepper
  • Cumin
  • Lime slices 

Now you’re ready to start Cooking!


The Tools:

  • Medium or large baking dish (big enough to fit the fish fillets
  • Sharp knife
  • Cutting board
  • Oven



  1. Pre-heat the oven to 350 degrees F
  2. Lightly rinse off the cod loins in cold water, pat them dry and set them aside.
  3. Thinly slice ¼ of a large onion into long pieces
  4. Slice about two medium size tomatoes into rounds that aren’t too thick
  5. Coat the bottom of a baking dish with a tablespoon of olive oil
  6. Place down one layer of the tomato slices into bottom of the baking dish
  7. Place the cod loins over the tomatoes
  8. Lightly add some salt, pepper and cumin to the cod on both sides. Throw a pinch of salt and black pepper to each side of the fillets. Add a small amount of cumin to the tops of the fish (if you like cumin – strong flavour).
  9. Cover the cod with the thinly sliced onion and drizzle a tablespoon of olive oil on top.
  10. Cover the baking dish with aluminum foil and place the dish in the oven.
  11. Let cook for 20 minutes. Remove the cod and immediately remove the aluminum foil. Squeeze some lemon or lime over the fish and serve right away.

Voila! Serve the fish with brown rice and dark greens or with a salad.

Bring any leftovers to work with you the next day for a warm lunch. 

Don't Change Much
Don’t Change Much

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference


Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From


Five SUPER Benefits of Healthy Eating for Men

Five SUPER Benefits of Healthy Eating for Men

Watch any movie or TV show from Marvel or DC, and you almost never see superheroes chowing down. Don’t they get SUPER hungry? On the other hand, regular guys like you need plenty of fuel for your everyday heroics: shovelling sidewalks, mowing lawns, keeping spiders at...

How Much Water Should You Drink a Day?

How Much Water Should You Drink a Day?

There’s nothing quite like cracking open an ice-cold beer at the end of a hot summer day. The frosty can in your hand, those crisp, golden suds hitting your parched mouth for that first glorious sip … can’t you just taste it? Whether you’re kicking back at your...

7 Simple Health Tips for Everyday Living

7 Simple Health Tips for Everyday Living

Simple healthy habits to start right now Change doesn’t have to be hard. A few small swaps throughout your day can lead to big improvements in your energy level, mood, and overall health. In with muscle-building oatmeal, out with greasy breakfast sandwiches. In with...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.


Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest