You’ve probably heard that you should be eating fish regularly
, but do you know how much, how often, or even why?  Here are the short answers:

How much: Fish is a protein, and contains about as much per ounce as other meats, which means the serving size should be 3-4oz for about 25g of protein.  That’s roughly the size of a deck of cards, and an amount of protein your body can effectively digest and absorb at a time.

How often: Twice a week, according to the USDA – more often is fine, but be sure to have a variety, as some species are more likely to contain toxins like mercury (generally the larger, fattier fish).  When it comes to wild caught vs farm raised, there isn’t necessarily a best choice: wild caught can mean the demise of a natural population, and farm raised may not be fed the same diversity of diet.  There are pros and cons to both sides!

Why:  Fish tend to be low in fat, but the fat they do contain is higher in omega-3 fatty acids than other meats.  They’re loaded with B-vitamins (these are co-factors in metabolic reactions, which is why some people think they “give energy”), selenium, magnesium, and even contain a good amount of vitamin D, which isn’t naturally occurring in many foods.  ALSO FISH ARE DELICIOUS.

Cod is a flaky, mild white fish that is meaty and satisfying – it doesn’t taste “fishy,” and is an excellent entry-level fish for soon-to-be fish lovers.  This recipe is quick and easy, while being fancy enough to impress guests.

IMAG2289Did you know?  Honey can act as an emulsifier, and replaces the function of an egg wash in this recipe!  It complements the nuttiness of the seeds with a subtle sweetness.

Honey “Sunny” Crusted Cod with Sage


  • 8-10 oz fresh or defrosted cod
  • 1 Tbsp cornstarch
  • 1 Tbsp honey
  • dash salt & pepper


  • 1/2 c sunflower seeds
  • 1 Tbsp fresh sage (about 10 leaves)
  • 1 Tbsp coconut oil, room temp (melted)

In a blender or food processor, combine the sunflower seeds and sage and chop until finely ground.  Pat the cod dry with a paper towel.  Place on a baking sheet (use a silicon liner like the Artisan Silicone Baking Mat); sprinkle with salt & pepper sparingly. Sprinkle on cornstarch and gently pat to distribute evenly.  Drizzle on honey, gently use the back of a spoon to spread evenly.  Pour the seeds and sage on top, ensure that they evenly cover the fish.  Drizzle coconut oil on top, and broil on each side for 3-4 minutes (the second side is the “ugly” side; when serving just flip it back over so the crust side is up!).


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By posting this recipe I am entering a recipe contest sponsored by National Honey Board and am eligible to win prizes associated with the contest. I received a gift card to offset the expense of my ingredients.  My previous post about honey includes my opinion about honey and some more information!