Delicate cod fillets baked with fresh lemon, dill, and parsley. A light, high-protein Nordic-inspired dinner ready in under 30 minutes.
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Preheat oven to 200C (400F). Line a baking dish with parchment paper.
Pat cod fillets dry and place in the baking dish.
Drizzle with olive oil and squeeze lemon juice over the fish.
Top with chopped dill, parsley, and minced garlic.
Arrange asparagus spears around the cod. Season everything with salt and pepper.
Bake for 15-18 minutes until cod flakes easily with a fork.
Serve with lemon wedges on the side.
1-2 Brazil nuts/day usually covers selenium. If this meal already contains seafood, eggs, or organ meats, a supplement may be unnecessary.
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.