Baked Cod and Yogurt Mashed Potatoes

In the blog post “Forming a Family: Food and Fertility”, we talked about the importance of iodine in your diet when looking to improve fertility. The list of food items containing high amounts of iodine is short and sweet, and has some pretty weird foods on it (i.e. sea kelp, seaweed, and other sea-fruits that you won’t catch me buying regularly; where do you even buy sea kelp??)

Thankfully, I put my chef cap on and came up with this simple, healthy, and family-friendly iodine rich meal! 

Baked Cod and Yogurt Mashed Potatoes

Yogurt Mashed Potatoes

Yield: 4 servings

Prep time: 10 minutes

Cook time: 25 minutes 

Ingredients

  • 4 large russet potatoes
  • 1 cup plain Greek yogurt
  • Splash of whole milk (amount varies depending on how creamy you like your potatoes)
  • Iodized table salt to taste
  • Black pepper to taste
  • Italian seasoning to taste

Directions

  1. Begin your dinner prep by preheating your oven to 400 F. This is for the cod. 
  2.  Wash your potatoes and cut them into small 1” cubes. You can peel them if you prefer, but leaving the skin on is completely fine.
  3.  Place cubed potatoes in a medium stock pot with cool water. Set to medium to high heat and boil until they are tender, about 15-20 minutes, you can test this by using a fork. 
  4.  While potatoes finish cooking, begin preparing your cod.
  5.  Once potatoes are cooked through, remove them from stovetop and drain.
  6.  Place back into pot and place on a heat safe surface. 
  7.  Add in your Greek yogurt, whole milk, salt, pepper, and Italian seasoning.
  8.  Mix with a hand mixer until you have reached your desired thickness.

Lemon Baked Cod 

Yield: 4 servings

Prep time: 6 minutes

Cook time: 25 minutes 

Ingredients

  • 16 oz. fresh Cod (cut into 4 portions) or 4 cod fillets
  • ½ tbsp olive oil
  • 1 large lemon (for zest, juice, and slices) 
  • ~ 20 cherry tomatoes 
  • Iodized table salt and pepper, to taste 

Directions

  1.  While potatoes are boiling, begin preparing the cod.
  2.  Grease a shallow glass baking dish or pan with coconut oil or butter. 
  3.  Place cod fillets into the baking dish, season to taste with salt, pepper, and lemon zest from 1/4 to 1/2 of the lemon. 
  4.  Cut lemon in half and juice one half of it on top of the cod fillets. 
  5.  Cut the remaining half of lemon into thin slices and place 1-2 slices on each fillet.
  6.  Wash the cherry tomatoes and cut them in half. Place them in baking dish with cod to roast.
  7.  Bake at 400 F for 20-25 minutes (cooking times may differ based on the thickness of your cod and oven temperatures). Use a food thermometer to ensure the fish reaches 145 F. 

Nutrition info:

This recipe provides ~203 mcg of Iodine, or 135% percent DV for a non-pregnant female, 81% for a pregnant female, and 70% for a lactating female. (Cod: 132 mcg, ~¼ tsp iodized table salt: 71 mcg ) 

Want more simple, healthy, and delicious recipes like this?? 

 Checkout the 30-day preconception meal plan to ensure you are meeting your iodine needs and more! 

Created by: Kaleigh Eastep, Dietetic Intern

Edited by: Ryann Kipping, RDN, CLEC