Citrus Month Spotlight: Grapefruit–Lemon Slow-Roasted Cod with Olive & Parsley
January is Citrus Month, and there’s no better time to celebrate bright, seasonal flavors that bring both freshness and nourishment to the table. Citrus does more than add vibrancy—it enhances iron absorption, supports immune health with vitamin C, and balances rich, savory ingredients beautifully.
This Grapefruit–Lemon Slow-Roasted Cod is a gentle, nourishing dish that feels elegant yet grounded—perfect for everyday meals, postpartum nourishment, or anyone looking for a protein-rich, digestion-friendly option.
Why Cod Is a Great Choice for Lactating Mothers?
For breastfeeding mothers, believe it or not, nutrient needs increase, and protein, iodine, omega-3s, and vitamin B12 play vital roles to keep mom and baby healthy.
Cod is an excellent option because it:
Provides high-quality protein to support tissue repair and milk production.
Contains iodine, a key nutrient for infant brain development and thyroid function.
It is naturally low in mercury, making it a safer seafood choice during lactation.
Offers B12 and selenium, supporting maternal energy levels and immune health.
Paired with olive oil for healthy fats and citrus for antioxidant support, this dish is both restorative and deeply satisfying.
From a budget-friendly perspective, cod can be a cost-effective seafood choice, especially when purchased frozen. Frozen cod is often more affordable, just as nutritious as fresh, and convenient to keep on hand, making it easier for busy, postpartum parents to prepare healthy meals without frequent grocery trips. When paired with heart-healthy olive oil and antioxidant-rich citrus, this dish becomes both accessible and restorative, supporting health without sacrificing flavor or budget!
Grapefruit–Lemon Slow-Roasted Cod with Olive & Parsley Recipe
Ingredients you’ll Need for Cod
Cod
2 lb cod fillet (thick-cut preferred)
1 pink grapefruit
1 lemon
3 Tbsp extra-virgin olive oil, divided
¾ tsp kosher salt
¼ tsp cracked black pepper
Olive–Parsley Topping
½ cup Castelvetrano olives, finely chopped
2 Tbsp finely minced shallot
1 tsp grapefruit zest (no pith)
1 Tbsp grapefruit juice
1 Tbsp lemon juice
2–3 Tbsp olive oil
¼ cup finely chopped fresh parsley
¼ tsp pepper flakes (optional)
Flaky salt, to taste
Optional: ½ tsp honey (only if grapefruit is very bitter)
Instructions
Preheat oven to 300°F.
Thinly slice half the grapefruit and half the lemon. Layer the slices in the bottom of a baking dish to form a fragrant, juicy base.
Place the cod fillet over the citrus slices. Drizzle with 2 Tbsp olive oil and season evenly with salt and black pepper.
Loosely cover the dish with foil and bake for 20 minutes. Uncover and return to the oven for another 5 minutes, until the fish flakes easily but remains moist and silky.
Ingredients you’ll Need for Olive–Parsley Topping
While the cod roasts, combine in a bowl:
Chopped olives
Shallot
Grapefruit zest and juice
Lemon juice
Olive oil
Parsley
Pepper flakes (if using)
Taste and adjust:
Add flaky salt as needed
Add honey only if the grapefruit flavor is overly bitter
To Serve
Spoon the olive–parsley mixture generously over warm cod
Finish with extra chopped parsley and a pinch of flaky salt
Serving Ideas
Serve over warm farro to add fiber and sustained energy
Use the baked grapefruit and lemon slices as a beautiful garnish—or gently squeeze them over the fish for extra brightness
Add a side of roasted vegetables or a simple leafy salad for a balanced plate
