Homemade Cod Salad


When I first made this, I was fresh off of a visit with my Naturopath, who suggested that I eat fish at least three times per week.  She said pretty much any white fish or salmon would be the best ones to eat.  Other items she wanted me to eat more of included probiotics (from things like fermented foods) and dark leafy greens.  So, I’ve been eating a lot of sauerkraut (a fermented food), purchased from our local health food store, which has all the probiotics intact.  Most commercial brands have been pasteurized to kill off bacteria, including the beneficial ones.  On top of that, they smell like vinegar, which I cannot stand!

The beets give the salad a pink-ish tint, which can be off-putting for some people, but I actually like it.  Beets are not my favorite vegetable, but they are so good for you that I had to find a way to incorporate them, and pickled is it for me.  To me, beets taste kind of like dirt – not very appetizing.  However, pickled beets don’t have that “dirt” taste, nor do the ones I bought have the vinegar smell that I dislike.

In an effort to keep from getting bored, I wanted to change up the fish & a few of the ingredients each time I made it.  Lately I’ve had salmon salad with avocado quite a bit, so it was time to switch to another fish.  Cod was next on the list.  I was able to find some wild-caught cod so that’s what I changed to.  I like to eat clean, so whenever I make something, the ingredients are organic and as close to their natural state as possible.  I also understand that eating organic is more expensive, so if you’re on a budget, know the dirty dozen and the clean fifteen.  Animal products should be the #1 priority to purchase organic.  After that, the dirty dozen should be organic whenever possible, and the clean fifteen are safe to buy non-organic.  If you can’t purchase organic, please keep in mind that fresh food is better than processed food with a bunch of added chemicals any day.


  • 1 Wild caught cod fillet
  • 1 large Kale leaf
  • 1/8 cup Red Onion
  • 1/4 cup Sauerkraut (make sure probiotics are intact or it defeats the purpose!)
  • 2 Pickled baby beets (personally I don’t like the typical stuff in the grocery store that smells like vinegar, so I bought Othentic brand, which doesn’t have that vinegary odor)
  • 1 tbsp Organic mustard
  • 1 tbsp Organic mayo


  • Cook the cod (wrap in foil with olive oil, salt & pepper, 300 degrees 30 – 45 minutes from frozen or 15 – 20 minutes from thawed)
  • Chop all the veggies into very small pieces
  • Chop the fish after it cools
  • Stir in mustard & mayo
  • Season with salt & pepper to taste
  • Serve on gluten free bread, crackers, or my favorite:  Lundberg Quinoa & Red Rice Cakes

One thing I really love about this is that the fish can be cooked while you’re doing something else.  You can start it in the morning, take it out of the oven and cool it in the fridge so it will be ready for lunch.  What we typically do is make this part of our meal prep for the week.  You can cook the fish and wait until the next day to make the salad.  Once you put the salad together, it will keep for up to 4 days.  It makes eating healthy pretty easy.  Put in the work on one day and you’ve got 3 – 4 meals, depending on the serving size you use.

Hope you enjoy this recipe.  Thanks for reading!!

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