In this healthy, 30-minute fish recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking--it's the key to getting the skin crispy. Source: EatingWell Magazine, September/October 2016

Sara Haas, R.D.N., L.D.N.


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.

  • Toss potatoes and broccoli with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.

  • Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown, 1 to 2 minutes. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more.

  • Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.

  • Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.


Black cod, aka sablefish, is a buttery, omega-3-rich fish. More common in restaurants than at fish counters, its excellent flavor makes it worth seeking out. For a sustainable choice, pick fish from Alaska or the U.S. West Coast.

Nutrition Facts

483 calories; 32.8 g total fat; 6.3 g saturated fat; 58 mg cholesterol; 389 mg sodium. 1054 mg potassium; 27.1 g carbohydrates; 4.8 g fiber; 1 g sugar; 21.2 g protein; 2974 IU vitamin a iu; 91 mg vitamin c; 90 mcg folate; 143 mg calcium; 3 mg iron; 110 mg magnesium;