Hemp seed crusted cod is the perfect easy dinner featuring a crunchy, slightly spicy crust on top a perfectly cooked flaky fillet of fish.
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Have you every eaten hemp seeds before? No, I’m not talking about smoking the green stuff, hemp seeds are a different part of the same plant.
No worries, the seeds will not get you high (although they do contain trace amounts of THC so if you are getting tested due to sports or other reasons you may want to skip this one.) This part of the plant will provide a rich dose of healthy fats, protein, and minerals, though! In fact, it contains about 11grams of protein per 2-3 tablespoons! Similar to chia and flaxseeds, it also contains rich doses of omega fatty acids. Hemp seeds are a great source of a unique fatty acid known as GLA. GLA has been studied for its numerous benefits on inflammation and hormone health (including reducing symptoms of PMS.)
[Tweet “Hempseeds are a great source of #inflammation fighting GLA, this #recipe from @hungryhobby to make a delicious crust on baked cod!”]
In this recipe, they provide a delicious, slightly spicy, crunchy layer on top of perfectly flaky fish. You could use any kind of fish you like, but lately, we’ve been buying wild caught cod from Costco. Mr. Hungry was kind of sick of salmon (that is literally not possible for me) so we stuck with cod. Cod is still a great source of lean protein and it does contain some omega 3’s (just not as much as salmon or tuna would). For those of you that don’t love fish, cod usually described as a milder and delicate white fish. That means if you don’t particular love strong fish flavors, this or tilapia are great ones to try. Personally, I find it kind of bland so I’m always looking for ways to amp up the flavor a little and this crust was just what it needed!
I’ve made this recipe twice now and the second time I used a cooling rack underneath the fish and it came out much crunchier. I highly recommend going that route if you have one, but if not your crunch layer will just be on top.
- 4-6 ounce pieces of cod (defrosted)
- 1/4 cup coconut flour (or other flour)
- 1 beaten egg
- 1 cup hemp seeds
- 1 tablespoon cajun creole seasoning (you can add more if you like spicy)
- Optional: Serve with Turmeric Cauliflower Rice
- Preheat oven to 375F. Use a paper towel to dry fish. Assemble dipping stations: one dish for coconut flour, one bowl with beaten egg, one very shallow dish with a mix of hemp seeds and seasoning.
- Coat one side of each piece of fish with flour by quickly dipping it in the flour.
- Brush coconut flour covered side with egg wash.
- Dip the piece (egg wash side down) in the hempseed seasoning mix.
- Place on a parchment paper lined sheet and bake at 350F for 25 minutes. (If you have a oven safe cooling rack, place the cooling rack over the parchment paper. Spray it will cooking oil and place the fish on top for a crispier finish! )
- Broil for 3-5 minutes and remove from oven.
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