How to Do a Healthy Marinade for Baked Cod

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Not all marinades for baked cod are inherently unhealthy. Find out how to do a healthy marinade for baked cod with help from a chef, nutritional health counselor and crusader for better school food in this free video clip.

Part of the Video Series: Vegetarian Fare
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Video Transcript

Hi, I'm Diane Hoch of The Food Evolution. If you have ever wondered how to make a healthy marinade for baked cod, here's your chance. Because today, we're going to be making an herb-baked cod fillet. So, our ingredients are, of course, our cod fillet and we're making this marinade with cilantro, parsley, garlic, olive oil, salt and pepper and then a little lemon juice and white wine. Very simple. I love the garlic press; this garlic press is fantastic. Garlic is full of wonderful properties. So, we, I love the garlic press and at the back of the knife, I just scrape down the garlic, two cloves of garlic and I'm going to just add a little olive oil to that. We're going to use this as a flavor, a nice flavor. And just a little salt, sea salt of course and little pepper. And paint the bottom of the dish to add some flavor on the fish. And then, we're going to split it on each side and paint it down. And so, you're starting off flavoring this fish. And so, this chopper here, we're going to put just a quarter cup of olive oil, four cloves of garlic, which I sliced up a little bit. Sometimes in the chopper, a whole piece of garlic can you know, stay whole. So, if you slice it, you really don't have to. Cilantro, you know, dark leafy greens by the way, one of the most missing components in today's standard American diet. We need to add greens in. Greens add energy, life, calcium; believe it or not, calcium and fiber and phytonutrients, really energizing. So, it's a wonderful marinade to get that in. And cilantro actually is a key litter of heavy metals. So, a really good food. Parsley. So, here you have this beautiful color green, this energizing marinade; just spreading it all out on your fish and it's such a lovely, I don't know what to call it, but flavor and it really smells energizing. So, we're going to take our little lemon juicer and squeeze it around. And then, you know, I use for recipe and the truth is I like to drink good wine. So, my food gets good wine in it. Any nice wine will do. And that's it; 15 minutes can go in the fridge. So then, we're going to put this in the oven at 375 for 30 minutes and then that's it, really quick. And here's the herb-baked cod fillet. I hope that you enjoy making this recipe for your family at home. I'm Diane Hoch from The Food Evolution. Thanks.

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