This crispy-seared cod with smoky eggplant purée is a Mediterranean-inspired dish that is perfectly balanced with high-quality protein, fiber-rich vegetables, and heart-healthy fats. It’s simple, bold, and intentionally nutrient-dense…
The kind of meal that supports your energy and muscle recovery!
By using cod and pairing it with a healthy fat like olive oil – plus a generous portion of vegetables – it created a dinner that helps sustain blood sugar…
Something that I know I personally needed when “rebuilding” my energy and strength postpartum.
This meal is also plant-forward, featuring eggplant, peppers, and carrots that add fiber and antioxidants, while supporting gut and skin health.
If you’re looking for a high-protein, anti-inflammatory, naturally gluten-free, and energizing meal… THIS is it!
Ingredients (3 servings)
Cod
- 3 fresh cod fillets (about 1.25–1.5 lb total)
- 1 tbsp. Dijon mustard
- 1 tsp. smoked paprika
- 1/2 tsp. ground cumin (optional)
- 1 tsp. sea salt
- 1/2 tsp. black pepper
- 1 tbsp. olive oil
1 tbsp. fresh lemon juice
Eggplant Purée
- 1 large eggplant (cut into cubes)
- 2 tbsp. olive oil
- 1 tsp. sea salt
- 2 tbsp. feta (plus more for topping)
- 1 tbsp. fresh lemon juice
- 1 tsp. lemon zest
1–3 tbsp water (optional)
Charred Vegetables
- 2 red bell peppers (sliced)
- 3 large carrots (thinly sliced)
- 1 tbsp. olive oil
- 1/2 tsp. sea salt
Lemon-Dill Sauce
- 3 tbsp. olive oil
- 2 tbsp. packed fresh dill (finely chopped)
- 1 tsp lemon zest
- 1 tbsp fresh lemon juice
- 1 tsp vinegar (champagne vinegar or white wine vinegar)
Pinch of salt
Toppings (optional)
- Pickled Onion (jarred)
- Feta Cheese
- Flaky sea salt
Directions
- Pre-heat the oven to 425°F.
- Prepare the Eggplant Purée: In a large bowl, toss the cubed eggplant with 2 tablespoons of olive oil and 1 teaspoon of sea salt. Spread the coated eggplant cubes onto a baking sheet.
- Roast the Eggplant: Bake for 20-25 minutes – turning halfway through – until tender and golden brown. Meanwhile, add 2 tablespoons feta, 1 tablespoon fresh lemon juice, and 1 teaspoon lemon zest to a blender or food processor. When the eggplant is done roasting, add the cubes to a blender or food processor and blend until smooth. If needed, add water (1 tablespoon at a time) to make the sauce smooth and creamy. Set aside.
- Prepare the Lemon-Dill Sauce: Whisk the 3 tablespoons olive oil, 2 tablespoons packed dill, 1 teaspoon lemon zest, 1 tablespoon lemon juice, 1 teaspoon vinegar and a pinch of salt in a small bowl. Taste the sauce – it should be bright with a little edge from the vinegar. If it’s flat, add another tiny pinch of salt. Set aside.
- Prepare the Cod: Pat the cod fillets dry, then season each side with salt and pepper. Then spread a thin layer of Dijon mustard on one side of each fillets, followed by the smoked paprika and cumin (if using) on top the mustard.
- Sear the Cod: Heat a non-stick pan over medium-high heat for 2 minutes. Add 1 tablespoon of olive oil, then place the cod in the pan (Dijon side down first). Let it cook for 3-4 minutes without touching it. Then carefully flip each fillet and cook for an additional 2-3 minutes until flaky. When it’s done, remove the fish from heat and drizzle with 1 tablespoon fresh lemon juice. Set aside.
- Char the Vegetables: In the same pan used for the cod, add 1 tablespoon of olive oil. Add the sliced bell pepper and carrots, along with 1/2 teaspoon sea salt. Cook on high heat – stirring occasionally – until blistered, caramelized and tender.
- Serve: Add a generous amount of the eggplant purée to a plate. Place a fillet of cod on top the purée and add the charred vegetables to the side of the fish. Generously drizzle the lemon-dill sauce over the purée, fish and veggies. Top with feta, pickled onions and flaky sea salt if desired. Enjoy!
Did you enjoy this recipe? If so, then you’ll love this Mediterranean Salmon Shawarma Bowl!
If you are following the SBH Nutritional Guidelines, one serving of the Crispy Cod with Smoky Eggplant Purée & Charred Vegetables is approximately:
- 3 servings Vegetables
- 3 servings Healthy Fats
- 2 servings protein
Note: Strong.Bold.Healthy does not promote calorie counting. However, being that some may use calorie counting as a tool to help maintain a healthy weight, 1 serving of the Crispy Cod with Smoky Eggplant Purée & Charred Vegetables (this includes 1.5 pounds of fish and does not include optional toppings) is approximately 573 calories. Nutritional information is a rough estimate.
