Healthy Recipes

Healthy Fish Dish: Cod Ceviche Recipe

Get lean, muscle-building protein and omega-3's with this easy meal.

Healthy Fish Dish: Cod Ceviche
Calories 120
Protein 19g
Fat 11g
Carbs 8g

Dried and salted cod—or baccala—may not sound very appealing at first, but I assure you that when prepared properly, it can be incredibly delicious. Cod offers great muscle-building protein, omega-3 fats, and is high in vitamin B12, which aids brain and nervous system function. Don’t worry about the extra salt. As Muscle & Fitness has reported on numerous occasions, hard-training guys need dietary salt not just to replace what’s lost in sweat, but also to keep strength levels high. “Ceviche” is simply a manner of preparing raw fish by marinating it—in this case with lime juice—and can feature a wide variety of fish. Ceviche is often enjoyed as a dip for tortilla chips, but if you’re watching carbs, it also tastes great as a stand-alone dish.

Healthy Fish Dish: Cod Ceviche Recipe Servings: 6
You'll need
  • 2 lbs dried, salted boneless cod (baccala)
  • 2 cups 2% milk
  • 1 large red onion, thinly sliced
  • ¼ cup fresh parsley, chopped
  • 1 cup cherry tomatoes
  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 2 limes, juiced
  • salt, ground pepper
1. Soak fish in cold water for one day to rehydrate, changing water several times to remove excess salt.
2. Drain and rinse baccala under cold water, then place in large pot. Add milk and enough water to cover by 1 inch.
3. Cook on stove, uncovered, over medium heat for 45 minutes, stirring occasionally. Drain and set aside.
4. Shred fish into a bowl, removing any bones; add onion, parsley, and tomatoes.
5. In a separate bowl, whisk together olive oil, vinegar, lime juice, salt, and pepper to make dressing. Add to cod mixture, toss, and serve.