Healthy Oven Baked Cod Recipe
The mild flavored and meaty taste of flaky white cod is the perfect base for lemon, fresh herbs and spices! This Healthy Oven Baked Cod makes for a hearty and delicious fish dish, ready in less than 30 mins!
Healthy Oven Baked Cod is such an easy and satisfying weeknight dinner. Succulent white cod, seasoned to perfection, with a kick of lemon. It’s a dish you can whip up with your eyes closed (not literally), plus it’s packed with goodness!
Why you’ll love this Oven Baked Cod
An easy cod recipe. This is a one pan meal, it goes from pantry to table in 25 mins.
Simple and delicious flavors. The meaty heft of cod and it’s mild flavor (not too ‘fishy’), means all those fresh herbs and seasonings really come to the foreground – simply delicious.
A healthy weeknight meal. Protein packed and around 100 cals per serving, this is a healthy, hearty and tasty dish.
This Healthy Oven Baked Cod makes for a hearty and delicious fish dish, ready in less than 30 mins!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Servings: 6 servings
Ingredients:
Cods
▢6 6 oz. cod fillets
▢2 tbsp. olive oil
▢1 tsp black pepper
▢1/2 tsp. salt
Other
▢2 cups grape tomatoes multi colored
▢2 tbsps. olive oil
▢6 cloves garlic sliced
▢1/2 cup fresh basil chopped
▢1/4 cup fresh cilantro chopped
▢1/4 cup lemon juice
▢1/2 tsp salt
▢1/2 tsp fresh ground black pepper
▢1/2 tsp chili flakes optional
Instructions:
Preheat oven to 400 degrees.
Slice the tomatoes, garlic and chop the fresh basil.
Pat dry the cod fillet with a paper towel then coat with some salt and pepper.
Bring a large non-stick skillet to high heat and add the olive oil. Place the cods in the skillet and sear until each side is golden brown. Do not move a lot. Wait until each side cooks well before flipping. You only want to cook half way through.
If your skillet is not oven safe, transfer to a baking dish that is oven safe. Add in the “Other” ingredients to the cod and bake for 15 minutes.
Remove from the oven, cover with foil wrap to rest for 5 minutes before serving. Garnish with fresh herbs and serve.
Notes:
Use a preheated oven.
Make sure to pat the cod dry with a paper towel before seasoning.
While cooking the cod don’t move it around too much, allow each side to cook before turning, otherwise the cod might tear.
Use an oven proof skillet, if you don’t have one, transfer to an oven safe dish before baking.
Opt for fresh lemon juice, it really does make a difference!
Do not overcook the fish, or it will turn dry and rubbery.
Allow to rest for 5 mins before serving.
Garnish with fresh herbs.
Nutritional Info:
Calories: 106kcal | Carbohydrates: 4g | Protein: 1g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 360mg | Potassium: 146mg | Fiber: 1g | Sugar: 2g | Vitamin A: 614IU | Vitamin C: 12mg | Calcium: 14mg | Iron: 1mg