Cod gets the Mediterranean treatment in easy sheet pan dinner

You've probably heard the old joke: “I’m on a seafood diet. When I see food, I eat it!” Some people look at seafood, however, and snub it. Today, we’ll share ways you can counter concerns about the smell or texture of fish so you can enjoy its many health benefits.

Most of the fat in fish comes from heart-healthy omega-3 fatty acids. These fatty acids help balance the effects of other fatty acids to prevent blood clots, lower blood pressure and decrease inflammation. They also may reduce your risk of developing some cancers, Alzheimer’s disease and age-related macular degeneration.

Fish are also good sources of vitamins D and B2 and minerals like iron, zinc, iodine, magnesium and potassium. According to the American Heart Association, it’s smart to eat fish at least twice weekly as part of a healthy diet.

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Here are some tips for enjoying seafood:

• Buy and cook fish that is fresh. The fresher it is, the less fishy it will smell and taste. Some varieties, including flounder, hake and tilapia, don't have a strong fish odor. Frozen fish is often reliable for freshness.

• Fish like cod, tilapia, flounder, halibut and Chilean sea bass have a meaty texture.

• Cook fish until it loses its raw or translucent appearance. Use a fork to test the thickest part of the fish. The fish should flake away easily. The internal temperature should be 145 degrees. Overcooking fish changes the texture to something more rubbery and can happen quickly. So pay attention while your fish is cooking.

• Use your favorite herbs, spices and sauces on fish. Using familiar flavorings like lemon, fresh basil or Italian sauce can help you develop a taste for fish.

In today’s recipe, we mushrooms, tomatoes and onions with a marinade of lemon and olive oil for the cod. Roast it all and then top it with feta cheese, kalamata olives and fresh parsley. This one-pan fish dish is delicious. Consider making it tonight for a seafood feast.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email [email protected].

Mediterranean Cod Sheet Pan Dinner

Serves: 4 / Prep time: 15 minutes / Total time: 35 minutes

Vegetable oil cooking spray

4 5-ounce cod fillets

1 cup grape or cherry tomatoes

8 large mushrooms, quartered

? medium red onion, sliced into thin wedges

2 tablespoons olive oil

2 tablespoons fresh lemon juice

? teaspoon dried oregano

? teaspoon salt

? teaspoon black pepper

? cup kalamata olives, diced

? cup crumbled feta cheese

1 to 2 tablespoons snipped fresh parsley

1 lemon, quartered into 4 wedges

Preheat the oven to 425 degrees.

Coat a large, rimmed sheet pan with cooking spray and place the fish fillets on the pan.

In a bowl, combine tomatoes, mushroom quarters and onion wedges. In a separate small bowl, whisk together oil, lemon juice, oregano, salt and pepper.

Pour half the oil mixture over the vegetables and toss to coat. Add the vegetables to the sheet pan. Brush the fillets with the remaining olive oil mixture. Place sheet pan in the oven and cook for 10 to 15 minutes or until the fish flakes. Remove from oven and sprinkle with chopped olives, feta cheese and parsley. Serve fillets with vegetables and a lemon wedge.

From Henry Ford LiveWell.

245 calories (40% from fat), 11 grams fat (2 grams sat. fat), 8 grams carbohydrates, 30 grams protein, 413 mg sodium, 67 cholesterol, 58 mg calcium, 2 grams fiber. Food exchanges: 4 lean meat, 1 vegetable.

This article originally appeared on Detroit Free Press: Cod gets the Mediterranean treatment in easy sheet pan dinner