Delicious Roasted Cod Recipe
Whip up this easy, healthy, and absolutely delicious Roasted Cod recipe in under 30 minutes -- perfect for a busy weeknight dinner or a fancy weekend feast!
Ingredients
- 4 portions of cod
- 2 tbsp olive oil
- 2 cloves garlic chopped
- 2 tomatoes quartered
- 2 tsp parsley leaves
- salt and pepper
Instructions
- Preheat the oven to 400°F.
- Drizzle olive oil in a casserole dish. Add the fish, leaving space between each fillet. Sprinkle on the garlic, salt, and pepper and add in the tomato quarters. Bake for 10 – 15 minutes.
- Once the fish is baked and ready to serve, sprinkle on the parsley leaves.
Notes
- Go the extra mile to procure fresh cod; it's got a way better feel and taste. Of course, if you're in a pinch, thawed frozen cod isn’t going to hurt. (And while I'm talking about freshness, the same applies for the tomatoes and garlic. The newer the ingredients, the better.)
- Ensure you pat those fillets dry before they hit the seasoning station; any moisture you don't absorb will come leaking out while they're getting all hot and bothered in the oven and make for soggy fish.
- When positioning them in the dish, do a little aquatic social distancing. Give each fillet its own space to ensure even cooking and prevent them from clinging to each other.
- Dial the garlic, salt, and pepper up or down to suit your taste. Jazz it up with some lemon pepper or paprika if you're after that pizzazz.
- Don't overcook the cod. It should be moist and super flaky, not parched. Keep a close eye on it while it's in the oven, especially considering the baking time will depend on the thickness of the fish.
Nutrition
Calories: 542kcalCarbohydrates: 2gProtein: 107gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 258mgSodium: 326mgPotassium: 2579mgFiber: 1gSugar: 1gVitamin A: 584IUVitamin C: 12mgCalcium: 102mgIron: 2mg
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