Healthy Baked Cod
This healthy, and easily cooked Baked Cod with salt, cayenne pepper, olive oil and lemon will really leave a great taste in your mouth. The following practical, easy to follow, short-taking time recipe –only more or less 15 minutes- certainly gives you an interesting cod cooking experience and a great dinner idea for your busy weeknight. Healthy, easy and yummy!!
BEST COD RECIPE AND A MEANINGFUL HEALTHY BAKED COD
This healthy and practical Baked Cod recipe takes only 5 minutes for its preparation needs only 4 seasonings. One of the best fish recipes is the oven baked cod because you will always get the juicy and mouthwatering cod fillets as the end result.
To bake the fish, you need only a few simple ingredients because cod fillets have very light flavor. Before going to the main part of this healthy Baked Cod Recipe, let’s find out more to the most important ingredient, that is Cod.
Cod fish has been the world’s favorite fish since a long time ago. Cod has its international reputation because it is very nutritious and becomes important fish food in the international market. Besides the Cod fillet, its liver also has a strong and high selling point because the liver can be processed into oil generally known as “cod liver oil” which gives you a perfect source of vitamin A, vitamin D, vitamin E and omega 3 fatty acids that can promote the brain functions especially to children.
Unlike another important and popular food fish, Swai Fish which is a freshwater fish, Cod is a saltwater fish which is commonly found in Atlantic Ocean. Cod has a light flavor and a dense, flaky white flesh. There is also a young Atlantic cod called Haddock. Haddock for cooking is usually prepared in strips called scrod.
People around the world cook Cod in several different ways. Some people like to have Steamed Cod while others love to have Baked Cod. No matter how the cod is cooked, the cod flesh is usually moist and juicy. Since Cod is international commodity, many countries around the world have their own special Cod dishes such as Ackee and saltfish from Jamaica,a salt cod sautéed with boiled ackee, onions, Scotch Bonnet Peppers, tomatoes and spices.
Ackee and saltfish can be beautifully decorated or garnished with crisp bacon and fresh tomatoes. It is also Jamaica’s national dish and it usually served as breakfast or dinner alongside breadfruit, hard dough bread, dumplings and fried plantain.
Another popular Cod dish is Fish cake from England, where salted cod is traditionally used as its filling. And last but not least, Fish and brewis from Newfoundland. This cod dish is served as a Main Course in many parts of the country. Fish and brewis consists of two items, Cod and hard bread. The cod is soaked in water overnight to decrease the salt content and the hard bread is broken into bite-size pieces and is also soaked in water overnight.
The following day, the fish and the hard bread are boiled separately until they become tender and finally they are served together.
INGREDIENTS FOR BAKED COD FISH
- Fresh or frozen cod fish
- Olive oil
- Cayenne pepper
- Lemon juice
- Salt to your taste
HOW DO YOU BAKE COD?
You can use a baking tray to bake the cod fillet in the oven. It is better for you to use a glass baking tray when baking the cod fillet in the oven. Before baking the cod fillet, line a piece of aluminum foil on a baking sheet and put the fish on top of the aluminum foil.
To have the best temperature for baking cod fish, set the temperature of your oven to 400 F or 205 C. How much time do you need to bake cod fish? It takes 10-12 minutes and depends also to the thickness of your cod fillet. Just make sure not to overcook the fish fillets or they will become rubbery and dry.
CAN YOU USE FROZEN COD FILLET?
Sure, you can. Of course, you have to melt the cod fish fillets to room temperature first before cooking or baking and also pat dry the fish fillets to remove excess water from the fish.
IS BAKED COD FISH HEALTHY?
Since cod fish is very low in fat and have much lean protein and is also full of vitamins such as B3, B6 and B12, not to mention that it is very low in mercury, too.
So, there is no doubt that this baked cod fish is really a healthy meal for you. Promoting heart wellness and brain functions are some of health benefits you can gain by consuming cod fish.
HOW MANY CALORIES PER SERVING?
This meal has only 283 calories per serving.
WHAT DO YOU SERVE WITH BAKED COD FISH?
Side dish like boiled potatoes can be a perfect and right choice to serve with this meal. Some other meals such as marinated potatoes, garlic herb sautéed mushrooms and garlic butter sautéed spinach can be served together with this meal for more complete weeknight dinner.
COURSE : MAIN COURSE
CUISINE : INTERNATIONAL
KEYWORD : HEALTHY COD RECIPES
PREP TIME : 5 MINUTES
COOK TIME : 10 MINUTES
TOTAL TIME : 15 MINUTES
SERVING SIZE : 2 PEOPLE
CALORIEES : 283 CALORIES
INGREDIENTS :
- 1 lb of rinsed and pat dried cod fillets
- ¼ teaspoon of salt
- 1 tablespoon of fresly squeezed lemon juice
- 3 dashes of cayenne pepper
- 1 ½ tablespoons of olive oil
- 1 tablespoon of chopped parsley
INSTRUCTIONS :
- Prepare the oven. And then the oven is preheated to 400 F
- Prepare a baking tray. In the baking tray, the cod fillets are arranged and next, the olive oil is drizzled onto the fish followed by cayenne pepper, salt and lemon juice
- After that, for 10-12 minutes, depends on the thickness of your cod fillets, bake the cod fillets in the oven.
Finally, use parsley to decorate the cod fish beautifully and your Healthy Baked Cod is now ready to be served