A Portuguese-inspired baked cod with sliced potatoes, onions, and olive oil. Simple, traditional, and deeply satisfying.
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Preheat oven to 190C (375F). Slice potatoes thinly (3mm) and slice onion into rings.
Layer potato slices in an oiled baking dish. Season with salt.
Top with onion rings and drizzle with half the olive oil. Bake 20 minutes.
Place cod fillets on top of the potatoes.
Drizzle remaining olive oil over the cod. Top with garlic and parsley.
Bake 15 more minutes until cod flakes easily.
Serve directly from the baking dish with lemon wedges.
1-2 Brazil nuts/day usually covers selenium. If this meal already contains seafood, eggs, or organ meats, a supplement may be unnecessary.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
B6 partners with magnesium and zinc for neurotransmitter synthesis. Co-occurring in this meal creates a stable matrix for the conversion pathway.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.