In the wake of findings presented at the International Alzheimer’s Association conference in London this week, researchers have found that the risk of dementia was reduced by at least a third in the elderly by following a Mediterranean style or the similar MIND diet. To read more details on the results of this study click here.
MAKES 4 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 20 minutes (plus 20 minutes to marinate)
This delicious recipe following in the MIND diet fashion, is the perfect opportunity to test out the diet on your friends and family. Especially elderly loved ones that refuse to give up their butter! This dish incorporates most all citrus groups, with a healthy addition of extra virgin olive oil, ingredients meld into the most delicious marinade. Added with fresh delicious black cod, oven cooked to perfection, this is one surely everyone will enjoy!
This dish can flawlessly be substituted with other fish such as salmon, sea bass, or halibut as well.
(Forewarning: When shopping for fish, make sure to use your eyes and nose. Search for a cut where the fish is moist and glistening with no flat, brown edges. If the fish seems to look dull, avoid it. Similarly, fish that smells fishy or that has any ammonia smell, please do a hard pass on it. Your stomach will thank you for it. Don’t be shy to ask your fish monger questions. Find out exact shipping schedules. The black cod should be very meaty.)
- 1/2 cup freshly squeezed orange juice
- 2 tablespoons freshly squeezed lime juice
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons freshly squeezed grapefruit juice
- 1 tablespoon extra-virgin olive oil
- Zest of 1 orange
- Zest of 1 lemon
- 1/2 teaspoon minced fresh ginger
- Pinch of cayenne
- 4 3.5-ounce black cod fillets, pin-bones removed
- 1/2 teaspoon sea salt
- 1 teaspoon Dijon mustard
- 1 tablespoon of dried dill weed
- 1/4 cup coarsely chopped fresh parsley or mint
In a small bowl or glass measuring cup, whisk together the orange juice, lime juice, lemon juice, grapefruit juice, olive oil, orange zest, lemon zest, grapefruit zest, ginger, and cayenne. Place the cod in a baking dish and season each piece with 1/8 teaspoon of the salt. Pour half of the citrus mixture over the cod and turn to coat well. Cover and marinate in the refrigerator for 30 minutes.
Preheat the oven to 400°F.
Remove the cod from the refrigerator, uncover, and add 2 tablespoons of water to the bottom of the dish. Bake just until the fillets are tender and a meat thermometer reads 137°F; it will take 10 to 15 minutes, depending on the thickness of the fillets.
Meanwhile, combine the remaining orange juice mixture and the mustard in a small saucepan over medium heat and simmer until the liquid is reduced by half. Pour the reduction over the fillets, sprinkle with the parsley or mint, and serve immediately. Pair the dish with a nice warm napa slaw or beautiful mix of ancient grains. ENJOY!