The high-protein fish dish that helps you lose weight

Discover what happens when you combine protein-loaded cod with skillet-sizzled cherry tomatoes

“A great deal of work remains to move Americans toward seafood consumption at current recommended levels,” states a 2014 study published in the journal Nutrients.

That’s a nice way of saying: “You need to eat more damn fish.”

Yes, that’s because fish contains heart-healthy omega-3s. But it’s also because fish is high in protein, that magical stomach-filling nutrient that can simultaneously help you build muscle and shrink your gut. Plus, it’s delicious—so long as you know how to cook it.

It starts with a sturdy cast-iron pan to give fish a solid sear. Then you transfer it to the oven to cook the flesh through. Just two minutes does the trick. Read on for the recipe, and watch the video above to see how it’s done.

What You’ll Need:

1 Tbsp olive oil

6 oz. cod fillet

1/2 tsp each salt and pepper

1 Tbsp chopped almonds

1/2 tsp chopped thyme

1 cup mixed cherry tomatoes

1/2 lemon, sliced

Sliced basil, for serving

How to Make It:

Preheat the oven to 425°F. In a cast-iron skillet, heat the oil on medium high. Hit the fish with the salt and pepper and sear it in the pan for 2 to 3 minutes. Flip; then sprinkle on the almonds and thyme. Scatter the tomatoes and lemon slices around the fish and put the skillet in the oven until the fish is cooked through, about 2 minutes. Serve with the basil.