Roasted Cod and Blistered Tomatoes with Italian Salsa Verde


If you’re looking for something  quick, healthy and different for your weeknight meal rotation, this dish fits the bill! But make note, it can be an elegant main dish for a dinner party and it’s a snap to put together. Who doesn’t love that?!

The Salsa Verde will change your world, like seriously, it’s the best! You can serve it on fish, meat, veggies, pasta, grains, etc. It is not cooked, so it saves time and nutrients!!!!

Now for those that are wondering about the anchovies in this sauce, they are undetected! They just give the sauce an amazing umami (pleasant savory taste) profile! They also give it a boost of healthy Omega 3’s, something we all could use more of! I was so pleased that my 5 and 3 year-old sons were literally scraping the blender and licking the spoon like I had just made the best thing ever!

I recently read this article about how lack of Omega 3’s can be negatively impacting our children’s brains, especially boys. So try to get them in their diet as much as possible, in a low/no mercury way!

Here’s an excerpt from the article:

“Our modern diets are deficient in good fats. We are told to eat margarine instead of butter, egg beaters instead of eggs, skim milk instead of whole milk, and to stay away from nuts because they are high in fat. A lack of essential fatty acids causes our bodies to become deficient in serotonin.

Serotonin has the following beneficial mental effects:

  • Creates a natural, antidepressant release in the body
  • Relaxes the mind
  • Instills a sense of well-being
  • Helps us handle stress
  • Keeps our mind focused
  • Promotes good sleep patterns
  • Helps us to have a positive outlook on life
  • Helps us control our impulses

Our society is becoming more and more deficient in serotonin. There are more people on anti-depressants than ever before. Children are being put on Ritalin and other psychotropic drugs at an alarming rate. Dianne informed us that Ritalin works by releasing serotonin in the body. If parents knew that they could help to positively affect their child’s body chemistry in a more natural way, do you think they would elect to put their child on drugs which may have harmful side effects? I think not.”

A great resource to check  out on the best types of low-mercury fish is NRDC’s Guide. If your child doesn’t eat fish, the article above sites some other good sources of Omegas and ideas for incorporating them into your child’s diet.


1 lb Cod

2 TBS Extra Virgin Olive Oil

1 Pint Grape Tomatoes

1 TBS Capers

Pink Himalayan Salt and Freshly Ground Pepper (Or a Seasoning blend like Grigliata)


Italian Salsa Verde

1 Large Handful Italian Flat Leaf parsley

1 Large Handful Basil

1 Small Handful Mint

1 Small Handful of Capers

2 Cloves Garlic

6 Anchovies

1 TBS Dijon Mustard

1 TBS Maple Syrup

3 TBS Apple Cider Vinegar

8 TBS Extra Virgin Olive Oil

Pink Himalayan Salt and Freshly Ground Pepper

This sauce can be made smooth in a blender or food processor, or chopped finely to give it a chunkier more salsa-like texture. Just throw all the ingredients together and you’re good to go!

Roasted Cod and blistered Tomatoes

Preheat oven to 350 degrees

Place the cod, tomatoes, and capers in a shallow baking dish. Add olive oil and brush the cod on both sides with the oil, then add salt and pepper. Gently shake the pan around to coat the tomatoes, or use tongs. Roast for 25 minutes. Top with Salsa Verde.


Buon Appetito!

Sara ~Fresh Foodie Mama~


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