Wednesday, January 14, 2015

Better for you Fish Shake N' Bake

Are you a fish lover like me?  My son Chris and I are fish lovers however, my hubby Joseph hates it.  I was surprised to see him devour a fillet of a recipe I have been experimenting with for a while.  Chris and I have been trying to trick Joseph into eating fish for so long.  Joseph loves Teriyake Chicken so we started our fish scam with that salmon recipe I shared a few months back.  He sadly was not a fan of that particular recipe.  

Funny story... We went to a friends house for dinner, where fried fish was on the menu.  Guess who I found hiding in a corner eating the crap out of that fried fish?  Yep, Joseph.   I was pissed shocked because I have been trying to make this man eat fish for over 8 years after discovering that he was not allergic to it.  Yes,  he went as far as telling me that he was allergic to fish...  Oh, the lies he told, the lies! lol

This terrific turn of events inspired me to make a healthier version of the good ol' shake and bake!

Well, really I made it my mission to come up with a non fried version and then trick him into thinking it was chicken.  Cod is a great meaty fish, it does not taste as fishie as salmon and the texture is more like chicken than fish.  My plan as a payback was to have him taste it and just surprise him with a friendly'; 
"Sucker, you are eating fish, ha ha"! 

Unfortunately, my plan did not work.  As as soon as he walked through the door he said: "Eww, I smell fish.  Oh, oh did you make fish?"  

Bummer ;ol...  
 Your day will come Joseph, your day will come.

Anyway, let's get to the recipe...  BTW, this recipe is paleo friendly, gluten free and dairy free!

Better for your Fish Shake N' Bake
6 4oz cod fillets
1/2 cup of coconut flour
2 tsp. of smoked paprika
2 tsp. of sea salt
1/2 tsp. of dry mustard
1 tsp. of poultry seasoning
1 tsp. of low sodium chicken bouillon
1 tsp. of black pepper
1/2 tsp. of dry minced onion
1/2 tsp. of garlic powder

I also used:
a baking tray
parchment paper
cooking spray
a bowl or a bag
paper towels 

Preheat you oven to 350 degrees.  Spray a baking tray with baking spray and line a piece of parchment paper over it.  In a plate, place a few paper towels and let your cod rest on those while you get the other ingredients ready.  You want to soak all the water out of your fish, flip them around after 5 minutes or so and get a set of dry paper towels if you need to.

In a bowl combine your coconut flour, paprika, salt, mustard, poultry, and the rest of the dried herbs.  Mix with a fork until it is well spread out.  If  your are using a bag, just add all the ingredients to the bag and  give it a good shake.  Coat all sides of your cod fillets with the dry mixture by rolling them in mixture or adding them to a bag.  I recommend the bowl method since fish can easily brake apart.  

Add the fish to your baking tray.  Place your tray in the very top layer of your oven. Bake for 30 minutes at 350 degrees.  After 30 minutes turn your oven to broil and cook for an additional 3-4 minutes.  Remove tray safely from oven.

Let these babies rest for 5 minutes or so, prior to serving.
Chris decided to have his as a fish sandwich.  Joseph and I enjoyed it with a side of steamed cauliflower and baked sweet potatoes.  I also added freshly squeezed lemon juice to mine, while Joseph had it with a side of organic tartar sauce.

I hope you give this deliciousness a try.

QOTDHave you or anyone you know lied about being allergic to a certain food to get away from eating it? 


  1. I don't pick up fish often at the market, this looks good though and I like cod because it's not super fishy (if that makes sense). I may have to make this.

    1. I agree Jessica cod is much more meaty than other fish! I hope you give it a try! ;o)

  2. Oh yum this makes me actually want to cook fish. Thanks for sharing!

    Lee Anne

  3. Yum! This looks and sounds incredible! We don't eat fish often but this would help and I can see us having this!

  4. looks super delish!! i love fried fish, especially when i am near the ocean, i crave it! =)

    1. You should try this baked option.. so good ;o)

  5. That looks pretty darn good! I love fish like this without having to fry!

  6. Haha, I can't believe he told you he was allergic! He looks like he's missing out on some pretty delicious fish :)

    1. lol... I know and I went a year telling people he was allergic to fish... I would not eat it because I did not want him to have a reaction to it. Finally his mom told me he was not allergic lol The lies, the lies.. lol Congrats again on baby Harrison .. I loved your post, it took me back to how I felt bringing my son home for the first time... I cried and everything ;o)

  7. I'll have to try your recipe beings it's gluten-free! Thanks for sharing.

  8. mmm this looks yummy! Unfortunately my boyfriend IS allergic to fish which is so annoying as he loves it. It was actually on one of our first dates that he discovered his allergy after sampling my cooking for the first time (I actually am a good cook, I swear!

    Katie <3

    1. I believe you Katie.. but, are you sure his allergic?? lol Just kidding, my hubby lied for so long about being allergic to fish, I just don't know who to believe ;o) ... sorry hear bf is allergic ;o(

  9. Oh my gosh! I am dying at that story!!! Glad you caught him and can love on fish again.

  10. HAHA my husband hates fish. Maybe I will catch him eating it without me one day!

  11. This looks yummy thanks so much for the inspo. I have never tried making my own crumbed fish before. Deff will give it a try.

  12. My daughter would love it. Even though her dad and I don't really like fish she loves it.

    1. Aww... I hope you make it for your daughter then Karissa ;o)

  13. This looks so good! I love that it's pretty healthy, too!

  14. Yum! So tasty! Thanks for sharing the recipe!

  15. Haha I lie a lot about being allergic to foods but only when I am out to eat or at the market. I am vegan so to make sure people don't slip in some diary or meat into my stuff, I just say I am allergic to them!

  16. I'm a huge seafood lover an this looks really delicious!

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