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Linseeds/Flaxseeds are not only full of everything good, they make a great substitute for breadcrumbs when you want to create a crispy crunch without the added starch.

PREP TIME:  10 min

COOK TIME:  10 min


  • 4 pieces of cod (roughly 125 g each)

  • 2 cloves garlic, finely diced (1 packed tsp)

  • 2 tsp (10 ml) dried thyme

  • 1 ½ tsp linseeds (flaxseeds)

  • 3 Tbsp (45 ml) olive oil (1 for the fish, 2 for the pan)

  • ¼ cup (60 ml) dry white wine

  • 1 lemon wedge ( ¼ of a small lemon works)

  • Salt and Pepper to taste



1)  Season the cod with salt and pepper on both side and place in a shallow baking dish


2)  Mix garlic, thyme and 1 Tbsp (15ml) olive oil into a paste.  Distribute paste evenly across the top side of the cod filets and rub into the fish with the back of a spoon.


3)  Pour the wine into dish around the cod filets, taking care not to pour it over the cod and wash away the toppings.


4)  Sprinkle linseeds across the tops of the cod filets and press into the garlic & thyme paste using the back of a spoon.


5)  Heat a pan on med-high heat and add 2 Tbsp oil.


6)  Sear the cod top side (seasoned side) down for 2 minutes and flip.  Cook for another 1 minute on medium high, then turn heat down to medium and cook for 3-5 minutes, or until cod starts to flake when gentle pressure is applied.


7)  Remove cod filets from pan to a clean plate (or serving platter).


8)  Pour the wine from the baking dish into the pan and cook for 1 minute to deglaze.  Squeeze the lemon wedge into the pan juices and remove from heat.



Place filets on a platter or serving plates and spoon over a bit of the wine-lemon sauce from the pan.

Serve with my fresh Greek Salad made in advance and you have a balanced, tasty, easy week-night meal...that even feels a bit 'gourmet'.  

Also pairs well with Fresh Green Beans

Recipe & Photo Credit:  Cathy Menees




Go for sustainably sourced cod  - we don’t like the seas to be over-fished!


Linseed and Flaxseed are the same things - different names by different countries.  :-)


I know many people buy crushed linseed/flaxseed vs whole, which is also fine for this recipe.




It's important to pour the wine into the dish on the sides, and not OVER the fish for 2 reasons:  1) pouring it over the fish can wash away some of the topping 2) your pan will splatter more when the wine meets the hot oil.


The cooking time will vary by the thickness of your cod filets.  The best test of ‘doneness’ for cod is to gently press the filets with the back side of a spoon or fork.  If they easily start to flake and separate at the seams, it’s ready.  Before that, it’s under cooked.  After that, it’s dry.  So be watchful.  You’ll get a feeling for it the more you do it.

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BACK to WEEK TWO meal plan


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