Black Cod Recipe

Kelly and I went on an amazing hill walk after we both finished work today. It’s about a 2 mile route with 2 substantial hills. Even walking, you get your heart rate up. This is our time to detach from the phone, internet, and work day. Fit and Happy is all about fitness AND nutrition. Funny thing today, as we were getting our walk on, we were talking food. Kelly stopped at the store and picked up some wild caught black cod**

Here is an amazingly simple black cod recipe. The tomato and sweet grapes add a wonderful taste profile on top of this delicate and oily fish.

Back at the house I picked some thai basil and regular basil from the I’m Fit & Happy Organic Garden, along with some spicy chilies. Here is the recipe:

  • Black Cod Fillet
  • Organic small green grapes
  • Organic tomato
  • Herbs noted above
  • Organic olive oil
  • Cap full of apple cider vinegar
  • Head of Cauliflower
  • 1/4 cup of nutritional yeast
  • tablespoon of organic butter


Steam the cauliflower.

Heat a skillet blazing hot and pour a glug of coconut oil in the center to lube up the fish. Score the skin of the fish and place skin down in the blazing hot skillet. Reduce the heat to medium. Season however you want while in the pan (or before, no worries). I used some smoked paprika, cinnamon, celtic salt and some other random stuff in my spice rack, get creative. Cover the skillet.

Cut the grapes in half, cube up the tomato. Toss in a bowl and add a few glugs of olive oil, a cap full of apple cider vinegar, a few dashes of celtic salt, and a bit of ground pepper, toss in the finely cut herbs. Toss this all together and set aside.

Check on the fish…the key for ALL fish is NOT to over cook. I flipped the fish at about 3 min or so.

If you can put a fork into the cauliflower, it is done, don’t overcook…please! :). Pop it in another bowl and put the butter on top. Flip it a few times. Sprinkle the nutritional yeast ( this is the cheesy cheesy), toss in a pinch of celtic salt and a few taps of white pepper. Toss toss toss. Flip flip flip.

Is the fish done? Let’s plate it. Put the fish skin side down (should be crisp) on the plate. Add a few knobs of the cauliflower to the side of the plate, then spoon the tomato and grape salsa over the fish. YOU ARE DONE…ENJOY HOT.

Like this recipe? Have a suggestion? Comment below and share with the community.

**Fish Fact:

Black cod is the commonly used market name for sablefish on the Pacific Coast – although true black cod is actually a different type of fish.  This fish is high in healthy omega-3s and relatively low in mercury and PCBs for a fish of its size and lifespan.

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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program.  I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.

About The Author

Join me in the kitchen and we will discover wonderful, new flavors and recipes from all ends of the world! I know you’ll love our recipes and trade secrets. Let’s get cooking!

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