**Oven-Baked Cod Fillet Recipe: A Nutritious and Tasty Seafood Treat**
Cod is a gentle, flaky white fish that is highly adaptable and packed with nutrients, making it a top choice for seafood enthusiasts and health-oriented cooks alike. Baking cod in the oven is among the easiest and healthiest methods to prepare it, maintaining its subtle flavor while ensuring the dish remains light and low-fat. In this guide, we’ll take you step-by-step through a traditional oven-baked cod fillet recipe, provide tips for achieving perfect results, and discuss some delightful variations to cater to your taste.
—
### Why Opt for Cod?
Cod is a lean protein source, abundant in vital nutrients like vitamin B12, iodine, and omega-3 fatty acids. Its subtle flavor allows it to be a fantastic base for a wide range of seasonings and marinades. Whether you’re a novice to cooking fish or an experienced chef, cod is an easy fish to handle and difficult to overcook when baked correctly.
—
### Traditional Oven-Baked Cod Fillet Recipe
**Servings:** 4
**Prep Time:** 10 minutes
**Cook Time:** 15–20 minutes
**Total Time:** 25–30 minutes
#### Ingredients:
– 4 cod fillets (around 6 oz each)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice (freshly squeezed)
– 2 minced garlic cloves
– 1 teaspoon paprika
– 1 teaspoon dried parsley (or 1 tablespoon fresh, chopped)
– Salt and black pepper to taste
– Lemon wedges, for serving
– Optional: cherry tomatoes or sliced bell peppers for garnish
#### Instructions:
1. **Preheat the Oven:**
Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease a baking dish.
2. **Prepare the Cod:**
Use paper towels to pat the cod fillets dry. This step helps the seasoning adhere and reduces excess moisture during baking.
3. **Create the Marinade:**
In a small bowl, combine the olive oil, lemon juice, minced garlic, paprika, parsley, salt, and pepper by whisking them together.
4. **Season the Fish:**
Arrange the cod fillets on your prepared baking sheet or dish. Evenly brush the marinade over each fillet, ensuring thorough coverage.
5. **Bake the Cod:**
Place in the preheated oven and bake for 15–20 minutes, or until the fish can be easily flaked with a fork and has an opaque appearance. Cooking time may vary based on the thickness of the fillets.
6. **Serve:**
Once done, take them out of the oven and serve right away with lemon wedges and your preferred side dishes such as steamed vegetables, rice, or a fresh salad.
—
### Tips for Ideal Oven-Baked Cod
– **Avoid Overcooking:** Cod cooks rapidly. Excess baking can create a dry, rubbery texture. To check for doneness, insert a fork into the thickest section of the fillet; it should flake easily.
– **Use Fresh or Thawed Fish:** For optimal results, utilize fresh cod or adequately thawed frozen fillets. Ensure to pat them dry to avoid excess moisture while baking.
– **Incorporate a Crunchy Topping:** For added crispness, sprinkle the fillets with a mix of breadcrumbs, grated Parmesan, and a drizzle of olive oil before placing them in the oven.
– **Consider Foil Packets:** Baking cod in foil packets with vegetables and herbs locks in both moisture and flavor, making cleanup a breeze.
—
### Flavor Variations
– **Mediterranean Style:** Include sliced olives, cherry tomatoes, and capers before baking. After cooking, top with feta cheese.
– **Asian-Inspired:** Marinate the cod in a mix of soy sauce, ginger, garlic, and sesame oil. Pair with steamed rice and bok choy.
– **Spicy Cajun:** Rub the fillets with Cajun seasoning and serve alongside corn on the cob and coleslaw for a Southern flavor.
—
### Nutritional Benefits
A 6-ounce baked cod fillet typically contains around:
– Calories: 140–160
– Protein: 30 grams
– Fat: 1–2 grams
– Carbohydrates: 0 grams
Cod is an excellent selection for low-carb, high-protein diets and is naturally gluten-free.
—
### Final Thoughts
Oven-baked cod fillets are a fast, healthy, and flavorful meal choice that can be tailored to fit any taste preference. Whether you’re preparing a quick weeknight dinner or a special occasion feast, this straightforward recipe offers both flavor and nutrition with minimal effort. Give it a shot and savor the wholesome goodness of baked cod!
—
**Did You Know?**
Cod has been an integral part of global cuisines for centuries and was once so valuable that it significantly influenced trade routes and economies across Europe and North America.
—
**Try This Recipe Tonight!**
With just a few ingredients and