Indulge in the delightful flavors of baked cod, a dish that brings together simplicity and elegance. This recipe showcases the tender, flaky texture of cod, enhanced by a blend of herbs and lemon. Perfect for a weeknight dinner or a special occasion, baked cod is not only healthy but also incredibly easy to prepare. With just a few ingredients, you can create a meal that impresses family and friends alike. Let’s dive into the details of this delicious dish!
Ingredients
– 2 cod fillets (6 oz each)
– 2 tablespoons olive oil
– 1 lemon (juice and zest)
– 2 cloves garlic (minced)
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley for garnish
– Lemon wedges for serving
Servings and Cooking Time
This recipe makes 2 servings. Preparation time is approximately 10 minutes, with an additional cooking time of 20 minutes.
Nutritional Value
Each serving of baked cod (6 oz) contains approximately:
– Calories: 220
– Protein: 40g
– Carbohydrates: 0g
– Fat: 8g
– Fiber: 0g
This nutritional information is based on one serving for one person.
Step-by-Step Cooking Process
1. Preheat your oven to 400°F (200°C).
2. Line a baking dish with parchment paper for easy cleanup.
3. Pat the cod fillets dry with paper towels.
4. In a small bowl, mix olive oil, lemon juice, lemon zest, and minced garlic.
5. Place the cod fillets in the prepared baking dish.
6. Brush the olive oil mixture generously over the fillets.
7. Sprinkle thyme, salt, and pepper on top.
8. Bake in the preheated oven for 15-20 minutes, until the fish flakes easily with a fork.
9. Remove from the oven and let it rest for a few minutes.
10. Garnish with fresh parsley and serve with lemon wedges.
Alternative Ingredients
If you don’t have cod, you can easily substitute with other white fish such as haddock or halibut. For a gluten-free option, ensure that any additional seasonings are certified gluten-free. You can also adjust the herbs to your preference, using dill or oregano.
Serving and Pairings
Baked cod pairs wonderfully with a variety of sides. Consider serving it with roasted vegetables, a fresh salad, or fluffy quinoa for a complete meal. A glass of white wine or sparkling water with lemon enhances the dining experience.
Storage and Reheating
To store leftover baked cod, place it in an airtight container in the refrigerator for up to 3 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Although it’s best enjoyed fresh, you can freeze baked cod for up to 2 months, but the texture may change upon reheating.
Cooking Mistakes
- Overcooking the fish can lead to dryness; always check for flakiness.
- Don’t skip drying the fish; excess moisture can prevent proper searing.
- Using too much oil can make the dish greasy; a light brush is sufficient.
- Ignoring freshness; always use fresh fish for the best flavor.
- Not seasoning adequately will dull the dish’s flavor; season well.
Helpful Tips
- Let the cod sit at room temperature for 15 minutes before cooking.
- For extra flavor, marinate the fish for 30 minutes before baking.
- Use a meat thermometer; cod is done at 145°F (63°C).
- Experiment with different herbs to find your favorite flavor combination.
FAQs
How do I know when baked cod is done?
The cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Can I use frozen cod for this recipe?
Yes, you can use frozen cod. Just thaw it completely before following the recipe for even cooking.
What can I substitute for olive oil?
You can substitute olive oil with melted butter, avocado oil, or any neutral oil like canola or grapeseed oil.
Is baked cod healthy?
Baked cod is a healthy choice; it’s low in calories and high in protein, making it an ideal option for a balanced meal.
Can I add vegetables to the baking dish?
Absolutely! Adding vegetables like asparagus or bell peppers will enhance the dish and provide additional nutrients.
Conclusion
Baked cod is a simple yet elegant dish that highlights the natural flavors of the fish. With its quick preparation and minimal ingredients, it’s perfect for any occasion. Enjoy this healthy meal that is sure to impress your family and friends!
Baked Cod
Ingredients
- 2 cod fillets 6 oz each
- 2 tablespoons olive oil
- 1 lemon juice and zest
- 2 cloves garlic minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
- Lemon wedges for serving
Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking dish with parchment paper.
- Pat the cod fillets dry with paper towels.
- Mix olive oil, lemon juice, lemon zest, and minced garlic in a small bowl.
- Place the cod fillets in the baking dish.
- Brush the olive oil mixture over the fillets.
- Sprinkle thyme, salt, and pepper on top.
- Bake for 15-20 minutes, until the fish flakes easily.
- Remove from the oven and let rest for a few minutes.
- Garnish with fresh parsley and serve with lemon wedges.
Nutrition
