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In this healthy black cod 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. The black cod is served alongside roasted broccoli and potatoes for a satisfying, 30-minute dinner.

EatingWell Magazine, September/October 2016


Recipe Summary

30 mins
30 mins


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

3 oz. fish & about 1 cup vegetables
483 calories; protein 21.2g; carbohydrates 27.1g; dietary fiber 4.8g; sugars 1.2g; fat 32.8g; saturated fat 6.3g; cholesterol 58.3mg; vitamin a iu 2974.4IU; vitamin c 91.5mg; folate 90.1mcg; calcium 142.6mg; iron 2.8mg; magnesium 110.1mg; potassium 1053.8mg; sodium 389mg; thiamin 0.3mg.

1 1/2 starch, 1 vegetable, 2 high-fat meat, 3 fat