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BAKED COD WITH HERBS
06

BAKED COD WITH HERBS

NUTRITION
HEALTHY RECIPES
Sep 02, 2024

BAKED COD WITH HERBS

This Baked Cod with Herbs is a light and flavourful dish that is perfect for a quick and healthy meal. Season the cod fillet with dried dill and thyme, then bake to tender perfection with a drizzle of olive oil and a splash of lemon juice. The result is a moist and delicate fish with subtle herbal notes that complement the mild flavour of the cod. This dish is easy to prepare rich in protein, and low in fat, making it an excellent choice for a nutritious dinner. Pair it with a fresh salad or steamed vegetables for a complete meal.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, British, American

PREPARATION / TECHNIQUES

Bake, Quick & Easy, 5 Ingredients or Less

OCCASION / HOLIDAY

Weeknight Dinner, Summer, Spring, Healthy Eating, Family Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, Low Cholesterol, Gluten-Free, High Protein, Healthy

DISH TYPE

Main Course, Entrée, Fish

INGREDIENTS FOR BAKED COD WITH HERBS

  • 1 cod fillet (150g)
  • 1/2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1/2 tsp dried dill
  • 1/2 tsp dried thyme
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 180 kcal
  • Protein: 24g
  • Carbohydrates: 1g
  • Fat: 8g
  • Saturated Fat: 1g
  • Sodium: 150mg
  • Fibre: 0g
  • Sugars: 0g
  • Vitamin C: 12% of Daily Value (DV)
  • Calcium: 2% of DV
  • Iron: 4% of DV
  • Omega-3 Fatty Acids: 4g

PREPARATION FOR BAKED COD WITH HERBS

  1. Preheat the Oven: Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper or lightly grease it with olive oil.
  1. Season the Cod: Place the cod fillet on the prepared baking tray. Drizzle the olive oil and lemon juice over the fillet. Sprinkle the dried dill, thyme, salt, and pepper evenly over the top.
  1. Bake the Cod: Bake the cod in the oven for 12-15 minutes or until the fish flakes easily with a fork and is opaque in the centre.
  1. Serve: Remove the cod from the oven and let it rest for a minute before serving. Garnish with a lemon wedge or fresh herbs if desired. Serve with your choice of side dishes.

PREP TIME

5 minutes

COOKING TIME

12-15 minutes

TIPS FOR BAKED COD WITH HERBS

  • Extra Moisture: Add a slice of lemon on top of the cod before baking to infuse more citrus flavour.
  • Herb Variations: Substitute dill and thyme with rosemary, parsley, or tarragon for a different flavour profile.
  • Check Doneness: To cook the fish perfectly, check the internal temperature with a meat thermometer; it should reach 60°C (140°F).

VARIATIONS

  • Spicy Kick: Add a pinch of cayenne pepper or smoked paprika to the seasoning mix for a tangy twist.
  • Citrus-Herb: Mix lemon zest with the herbs for a more intense citrus flavour.
  • Crusted Cod: Coat the cod with a mixture of breadcrumbs and Parmesan for a crunchy topping before baking.

PREPPING AND STORAGE

  • Fridge: Store leftover baked cod in an airtight container in the refrigerator for up to 2 days.
  • Freezing: Freeze the cooked cod for up to 2 months in a freezer-safe container. Thaw in the refrigerator before reheating.
  • Reheating: Reheat in the oven at 180°C (350°F) for 5-7 minutes or until warmed. Avoid overcooking, as it can dry out the fish.

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