As American Heart Month continues, Project Angel Food is serving you up another heart healthy meal. This time, Project Angel Food Executive Chef John Gordon is cooking cod in ginger tomato sauce. The American Heart Association recommends people eat fish rich in omega-3 fatty acids at least twice a week. The Mayo Clinic tells us Omega-3 fatty acids benefit heart health by:

  • Decreasing triglycerides
  • Lowering blood pressure slightly
  • Reducing blood clotting
  • Decreasing the risk of stroke and heart failure
  • Reducing irregular heartbeats

Now you know the facts, let’s get cooking! This recipe takes only 25 minutes and makes four heart healthy servings. Click here to see John prepare the meal on Instagram. Happy cooking!


1 pound of cod, Atlantic, baked, fillet

1 onion, fresh

1 ½ teaspoons of ginger root, fresh

1 ¾ cups of tomatoes, crushed, canned, in puree

½ teaspoon of salt, table, iodized

¼ teaspoon of black pepper, ground

1 tablespoon of oil, vegetable

¼ cup of parsley, fresh


  1. In a brazier or large pots, heat the oil over moderately low heat.
  2. Add the onion and cook, stirring occasionally, until the onion begins to soften, about three minutes.
  3. Stir in the ginger and cook while stirring for two minutes longer.
  4. Add the tomatoes and salt and bring to a simmer. Reduce the heat to low and cook covered for 10 minutes.
  5. Add the black pepper and cook, covered, until simmering.
  6. Stir the parsley into the sauce. The fish will be topped with the sauce.
  7. Preheat oven to 325 degrees. Cook fish separately for 25 minutes or until fish is flakey.
  8. Portion sauce over fish and serve.



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