Ah, the simple pleasures of a well-cooked meal—there’s nothing quite like it. I stumbled upon this easy oven-baked cod recipe on a rainy Tuesday, you know, one of those days when the world feels like it’s draped in a damp blanket. It’s like a hug in the form of a dish, light yet fulfilling, with a hint of lemon zest that somehow whispers of summer, even when the skies are gray.
Steps
- Preheat your oven to 400°F (205°C) and arrange the cod fillets on a baking tray. Drizzle olive oil over the fillets, ensuring they are well-coated, then add freshly squeezed lemon juice.
- Sprinkle salt and a few dashes of cayenne pepper evenly over the cod. This will enhance the fish’s natural flavors with a subtle kick of heat.
- Place the tray in the oven and bake the cod for 10-12 minutes, adjusting the time based on the thickness of your fillets. The fish is done when it turns opaque and flakes easily with a fork.
- Once baked, garnish the cod with freshly chopped parsley for added flavor and color. Serve immediately for the best taste and texture.
Ingredients
- 1 pound (500 grams) cod fillets or cod loins, rinsed and dried
- 1/4 teaspoon salt
- 1 tablespoon freshly squeezed lemon juice
- 3 dashes of cayenne pepper
- 1 1/2 tablespoons olive oil or extra virgin olive oil
- 1 tablespoon chopped parsley
Nutritional Values
Calories: 572kcal | Carbohydrates: 2g | Protein: 82g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 16g | Cholesterol: 196mg | Sodium: 830mg | Potassium: 1972mg | Fiber: 2g | Sugar: 0.8g | Vitamin A: 1768IU | Vitamin C: 18mg | Calcium: 84mg | Iron: 2mg
FAQ
- Does cod have a strong fishy flavor?
- No, cod is a mild-flavored fish. It has a light color, thick texture, and lower oil content, which contributes to its subtle taste, making it a great option even for those who generally avoid fishy flavors.
- Can I make this recipe without olive oil?
- Yes, you can replace olive oil with other healthy alternatives like avocado oil, coconut oil, or clarified butter (ghee) if preferred.
- Is baked cod a healthy dish?
- Absolutely, baked cod is a nutritious choice. It’s low in fat, high in lean protein, and packed with essential vitamins and minerals like B12, B6, and niacin, while also having low mercury levels compared to many other fish.
- What’s the ideal temperature to bake cod?
- The best temperature for baking cod is 400°F (205°C). Depending on the thickness of the fillets, it typically takes 10 to 12 minutes. Baking at a higher temperature helps maintain the fish’s tenderness and moisture.
- How can I prevent baked cod from drying out?
- To keep cod moist, rub the fillets with extra virgin olive oil and let them sit for a few minutes before baking. Covering the baking tray with foil also helps retain moisture, and adding lemon juice or white wine can enhance both moisture and flavor.
Tips
- To ensure your baked cod remains moist and tender, cover the baking tray with aluminum foil to trap steam during cooking. This method is effective for all types of fish.
- If you’re using frozen cod fillets, make sure to thaw them completely and pat them dry with a paper towel before baking. This helps avoid extra moisture, which can lead to a watery dish.
- Enhance the flavor of your baked cod by adding Mediterranean ingredients such as minced garlic, sliced Kalamata olives, or cherry tomatoes. These additions can provide a vibrant and tangy boost.
- Use a glass baking tray for more even cooking, as it retains heat better. This can help achieve a perfectly cooked texture while keeping the fish juicy.
Equipment
- Glass Baking Tray – The recipe recommends using a glass baking tray for even cooking and heat retention.
- Aluminum Foil – Although common, if you do not have it at home, you may need to purchase some to cover the baking tray.
