Mediterranean Seared Cod with Sweet Potato and Fennel-Arugula Salad

A vibrant, nutrient-packed dish that's rich in omega-3s, antioxidants, and fiber—perfect for a wholesome, gut-friendly meal.

Ingredients

1 lb sablefish (black cod) – a rich, buttery fish packed with omega-3s

1 bunch fresh parsley – for a boost of vitamin C and antioxidants

3 garlic cloves, minced – immune-supporting and full of flavor

1/4 cup extra virgin olive oil (EVOO) – heart-healthy fats for a golden sear

Sea salt and freshly cracked black pepper – to taste

2 Japanese sweet potatoes – fiber-rich and naturally sweet

2 cups baby arugula – peppery greens loaded with nutrients

1 small fennel bulb, thinly shaved – crisp and refreshing, aids digestion

1 tbsp aged balsamic vinegar – a tangy touch for balance

Flaky sea salt – for finishing (optional but recommended)

Instructions

Marinate the Cod:

Chop the parsley finely and mix with minced garlic, 1/4 cup olive oil, a pinch of salt, and a generous crack of black pepper. Rub this aromatic mixture all over the cod fillets, ensuring they’re well coated. Let them marinate for at least 20 minutes to soak up the flavor.

Roast the Sweet Potatoes:

Preheat your oven to 400°F (200°C). Wash the sweet potatoes thoroughly and cut them in half lengthwise. Drizzle with olive oil, sprinkle with sea salt, and place cut side down on a parchment-lined baking sheet. Roast for 30-40 minutes, or until the flesh is soft and caramelized when pierced with a fork.

Sear the Cod:

Heat a non-stick or cast-iron skillet over medium heat with a drizzle of olive oil. Once hot, place the cod fillets skin-side down and sear until the skin is golden and crispy (about 4-5 minutes). Flip gently and cook the other side for an additional 3-4 minutes, or until the fish flakes easily with a fork.

Prepare the Salad:

In a large bowl, toss the arugula and shaved fennel with a pinch of salt, a drizzle of olive oil, and balsamic vinegar. For added crunch, consider topping with toasted nuts or seeds (optional).

Assemble the Plate:

Place a roasted sweet potato half on each plate. Add a generous portion of the arugula-fennel salad, then top with the seared cod fillet. Finish with a sprinkle of flaky sea salt for extra texture and flavor.

Storage: Leftovers keep well for up to 2 days. Reheat the fish gently to avoid drying it out.

Enjoy this simple, Mediterranean-inspired meal that nourishes your body and satisfies your taste buds!