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Oven-Fried Cod With Avocado Puree

Oven-Fried Cod With Avocado Puree

May 22, 2018

This recipe lets you to enjoy crispy fried fish in a diabetes-friendly way. Breaded with whole grain cornmeal, this recipe for cod gets cooked in the oven instead of the deep fryer. Top it with a dollop of homemade avocado puree, packed with healthy fats and fiber.

  • Yields: 4 servings
Oven-Fried Cod With Avocado Puree


1Heat oven to 400 degrees. Spray a large baking sheet with olive oil.

2Spread cornmeal on a large plate. Mix in salt and pepper. Dip fish lightly into the cornmeal. Arrange evenly on the baking sheet. Spray the top of the fish with olive oil then place in the oven to bake 20 minutes, until it’s cooked through and flakes easily with a fork.

3Mash avocado in a bowl. Mix in red onion, lime juice, and salt.

4Serve fish topped with a large dollop of avocado puree.

Source: Very Well Fit

Cooking and Serving Tips
To check if your avocado is ripe, look to make sure it has black skin without any indentations. It should yield to firm yet gentle pressure. You can also check the color beneath the stem, which should be a pale green. If it’s a pale yellow or brown, it needs a few more days to ripen. If it’s dark brown, it’s overripe.

To round out this meal, serve with a side of brown rice or another whole grain, like farro or quinoa, tossed with fresh herbs. This is also delicious with steamed or roasted sweet potatoes. I especially enjoy sweet potatoes flavored with chili powder. The sweet and spicy combination is quite appealing.

To keep things simple, serve this with a side of roasted vegetables. Since most vegetables roast at 400 degrees, you can put a roasting sheet of chopped vegetables tossed with olive oil in the oven on the rack beneath the fish to cook.


4 6-ounce cod filets

¼ cup stone ground cornmeal

¼ teaspoon salt

¼ teaspoon black pepper

1 medium avocado, peeled, pitted, and chopped

½ cup finely minced red onion

2 tablespoons lime juice

¼ teaspoon salt


Nutrition Facts

Serving Size1 serving
Total Fat6g
Saturated Fat1g
Total Carbohydrates11g
Dietary Fiber3g

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