Easy Baked Cod Recipe Dinners, Dishes, and Desserts from dinnersdishesanddesserts.com
Introduction
Cod is a popular fish in the UK due to its mild and delicate flavour, making it perfect for a variety of dishes. This versatile fish is also a great source of protein, vitamin B12, and omega-3 fatty acids. In this blog post, we will be sharing a delicious cod recipe that is easy to make and perfect for a quick and healthy meal.
Ingredients
For this recipe, you will need the following ingredients:
4 cod fillets (about 150g each)
2 tbsp olive oil
1 tbsp butter
2 cloves of garlic, minced
1 lemon, zested and juiced
1 tsp dried oregano
1 tsp dried thyme
Salt and pepper to taste
Instructions
Follow these simple steps to make this delicious cod recipe:
Preheat your oven to 200°C (180°C fan)/400°F/gas mark 6.
Place the cod fillets on a baking tray lined with parchment paper.
Drizzle the olive oil over the fillets and season with salt and pepper.
In a small pan, melt the butter over medium heat.
Add the minced garlic, lemon zest, oregano, and thyme to the pan and cook for 1-2 minutes until fragrant.
Remove the pan from the heat and stir in the lemon juice.
Pour the garlic and lemon butter over the cod fillets.
Bake the cod in the preheated oven for 12-15 minutes until the fish is cooked through and flakes easily with a fork.
Serve the cod hot with your favourite sides, such as roasted vegetables or mashed potatoes.
Nutrition
This cod recipe is not only delicious but also nutritious. Here are the nutrition facts for one serving:
Calories: 327
Protein: 33g
Fat: 17g
Carbohydrates: 5g
Fibre: 1g
Sugar: 1g
Sodium: 254mg
Health Benefits
Cod is a great source of protein, which is essential for building and repairing tissues in the body. It also contains vitamin B12, which is important for maintaining a healthy nervous system and producing red blood cells. Additionally, cod is rich in omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and support brain function.
Variations
This cod recipe can be easily adapted to suit your preferences. Here are some variations to try:
Add chopped fresh parsley or cilantro to the garlic and lemon butter for a burst of freshness.
Replace the dried oregano and thyme with your favourite herbs, such as rosemary or basil.
Serve the cod with a side of steamed green beans or a mixed salad for a lighter meal.
Swap the cod fillets for another white fish, such as haddock or pollock.
Conclusion
This cod recipe is a quick and easy way to enjoy a delicious and nutritious meal. With its mild flavour and delicate texture, cod is a versatile fish that can be cooked in a variety of ways. Whether you are looking for a healthy weeknight dinner or a special occasion meal, this cod recipe is sure to impress.
