Baked Cod with Roasted Beets & Walnut Gremolata - A Recipe for Better Sleep
Keep scrolling to learn how to make this delicious baked cod with roasted beets and walnut gremolata!
As part of our Finding and Sustaining Recovery Nutrition Group, our Nutrition team has put together a collection of recipes to help you eat for better sleep. This one includes foods such as cod, beets, and walnuts.
Cod is a nutrient-dense, lean protein that is rich in tryptophan and vitamin B6, which is essential for turning tryptophan into serotonin and melatonin. Additionally, beets can improve sleep quality primarily by increasing nitric oxide in the body, which dilates blood vessels and improves blood flow and oxygenation. Improved circulation can lead to deeper sleep, longer REM cycles, and easier breathing. Walnuts also contain melatonin, tryptophan, and magnesium.
If you enjoy this recipe, consider supporting Quest Center’s Nutrition Program!
INGREDIENTS:
1.5 lbs Cod filets, about 6 oz each
4 Medium Beets, scrubbed
2 tbsp Olive Oil
½ tsp Sea Salt
¼ tsp Black Pepper
4 cups Arugula or Mixed Greens
1 tbsp Extra Virgin Olive Oil (for greens)
1 tsp Apple Cider Vinegar
Walnut Gremolata:
¾ Cup Raw Walnuts, finely chopped
½ cup Fresh flat-leaf parsley, finely chopped
1 Lemon, zested and juiced
2 Garlic Cloves, very finely minced
2 tbsp Olive oil
¼ tsp Sea Salt
INSTRUCTIONS:
Prep & Wrap the Beets: Preheat oven to 400°F. Scrub beets under cold running water and leave the skin on. Wrap each beet tightly in its own piece of alumnium foil, crimping edges completely closed. Place directly on the oven rack or a baking sheet.
Roast the Beets: Roast for 50-60 minutes until a thin knife slides into the center with no resistance - like going through warm butter. Larger beets may need a full hour. Remove from oven, leave in foil, and let sit 10 minutes to steam and loosen the skins.
Peel & Slice the Beets: Open foil carefully away from you - steam will escape. Using a paper towel, rub the skin off each beet with gentle pressure - it slides off easily in large pieces. If using mixed colors, work with golden beets first; red beet juice stains everything! Slice into ½ inch rounds.
Toast & Chop Walnuts: In a dry skillet over medium heat, toast walnuts for 5-6 minutes, stirring frequently, until fragrant and lightly golden. Remove immediately to a cutting board and cool 3 minutes. Finely chop into small, uniform pieces about the size of a pea.
Make the Walnut Gremolata: In a small bowl, combine chopped toasted walnuts, parsley, lemon zest, lemon juice, minced garlic, olive oil, and salt. Stir well until combined. Taste - it should be bright, garlicky, and herby. It only improves as it rests. So make it early!
Prep the Cod: Increase oven to 425°F. Pat cod fillets completely dry with paper towels - moisture on the surface prevents browning. Season both sides generously with salt and pepper/ Place on a lightly oiled baking sheet.
Bake the Cod: Drizzle cod with olive oil and a squeeze of lemon. Bake at 425°F for 12-15 minutes depending on thickness. The fish is done when it flakes easily with a form and the flesh is opaque all the way through with no translucent areas. Do not overcook - cod becomes rubbery very quickly!
Plate & Serve: Toss arugula with olive oil, apple cider vinegar, and a pinch of salt. Arrange a bed of dressed greens on each plate. Fan 3-4 beet rounds across one side. Lay a cod filet over or beside the beets. Spoon walnut gremolata generously over the fish and a little over the beets. Serve immediately.
