Cod fillet in the oven: juicy recipes for a healthy dinner

45 minutes

94.2 kcal

No rating

The cod fish family is represented by several species - pangasius, haddock, and pollock. But the most valuable, both in composition and in cost, is still cod. It is rich in protein and omega-3 and omega-6 fatty acids. In addition, fish contains a lot of micro- and macroelements: potassium, iron, zinc. You can prepare cod fillet according to different recipes, but in any case, the dish, like the fish, is sure to turn out delicious.

Cod fillet in briquettes

The recipe for cod fillet in briquettes is quite simple, but this does not mean that it will not be tasty. It is also worth noting that this dish is portioned, so you need to divide the fish into several parts.

It will take about 30 minutes to prepare and will also take 30 minutes to cook. The end result is a dish for 4 people.

The nutritional value of one serving will be:

proteins – 60 g.,

fats – 40 g.,

carbohydrates – 23 g.,

calories – 533 kilocalories.

For cooking you will need:

• Cod fillet – 500 grams;
• Salt – 1 pinch;
• Ground black pepper – 1 pinch;
• Lemon – 1 piece
• Chicken eggs – 2 pieces;
• Vegetable oil – 2 tablespoons;
• Flour - from 5 to 6 tablespoons;
• Salt - to taste;
• Water - half a glass.

First, we do the same procedure with the fish as in the previous recipe.

1. That is, we defrost frozen fish, rinse and dry with dry cloths.
2. Since the dish is portioned, the cod needs to be cut into 4 parts.
3. Next you need to marinate it. To do this, salt and pepper it, then pour lemon juice over it and leave for 15 minutes.
4. At this time you can start making batter. To do this, separate the yolks from the eggs and mix them with vegetable oil. Then add flour and cold water. Now stir everything until smooth and set aside for about 20 minutes.
5. Meanwhile, beat the egg whites in a separate bowl. You should get a stable foam. It needs to be added to the dough and mixed well. Now the batter is ready.
6. Dip the cod in it and place on a baking sheet wrapped in foil. Next, place the fish in the oven. Now you need to bake the cod. Do this for half an hour at a temperature of 180 degrees Celsius.
7. After this you can take it out and serve it on the table. It turned out to be quite a tasty dish.

How to choose the right cod

A person who cares about his health should have fish in his diet at least twice a week; it is especially useful for young children and women during pregnancy.
Frozen cod can be found in every supermarket, but in order for the dish to turn out tasty, you need to be able to choose it correctly. When buying a whole carcass, you need to inspect its gills, belly and eyes. There should be no damage to them. For fish without a head, the cut should be pinkish-beige (not yellow) and dense. Cod with a foreign, pungent odor should be put aside. It’s better to buy a whole carcass and make cod fillets yourself for the chosen recipe. This way the fish will retain more nutrients.

All cod fillet recipes require one thing - freshness. This product can be purchased in specialized departments of supermarkets and regular convenience stores. The fish is sold chilled on special trays with ice: whole carcasses or sliced ​​steaks.

The gills of fresh fish are red. No mucus or inclusions on the surface of the plates. The eyes are transparent. The surface of the scales is smooth, slightly moistened. There should be no cuts or tears in the skin; pathogenic bacteria can accumulate in such places and accelerate the process of deterioration. The smell should resemble the aroma of the sea, like any representative of marine fauna.

Cod is also sold frozen. In this state, it is already more difficult to determine not only the quality, freshness, but also whether the fish belongs to the species we need. In pursuit of profit, a dishonest seller can sell not only spoiled meat, but also replace expensive varieties of fish with cheaper ones.

Before going shopping, it is advisable to find out the morphological differences of such species. Usually there are a small number of them. These are pollock, a member of the carp family, and hake. The external resemblance is striking, but there are small and obvious differences.

If at least one circumstance does not meet the necessary criteria, then it is better not to take this fish.

PP recipe

Cod fillet in the oven prepared according to this recipe is very healthy. So it doesn't have a lot of fat or calories, but still tastes delicious.

It only takes 10 minutes to prepare and takes 30 minutes to cook. The result is a dish for 4 people.

Nutritional value per serving:

squirrels – 57 g.,

fats – 20 g.,

carbohydrates – 10 g.,

calories – 356 kilocalories.

For cooking you will need:

• Cod fillet – 500 grams;
• Onions – 2 pieces;
• Tomato – 3 pieces;
• Carrot – 1 piece;
• Salt – 1 pinch;
• Ground black pepper - to taste;
• Greens - to taste.

1. First of all, we need to deal with the products. Do not defrost frozen fish until you put it in the refrigerator. Wash and peel all other ingredients.
2. Cut the onion into half rings. Carrots can either be grated or very finely chopped into bars. Tomatoes need to be boiled a little in hot water. This is necessary to easily get rid of the skin. Then cut the peeled tomato into slices.
3. Now all that remains is to place the cod on a baking sheet covered with foil and place the tomatoes, carrots and onions on it. Also pepper and salt everything. Now you need to put it in the oven and bake the fish at a temperature of 180 degrees for 30 minutes. Remember to check the fish as it may cook early.
4. After the dish is ready, you need to let it brew for about 15 minutes and you can serve it. Before doing this, do not forget to sprinkle the fish with herbs. That's all - a delicious dietary and healthy dish is ready.

Cooking features

Cod baked in the oven in sour cream can turn out too dry and bland only if the recipe and cooking technology are violated. Knowing how to bake it correctly, you will never encounter such a situation.

• The fresher the cod and the less frozen it is, the juicier the dish made from it. Therefore, when choosing a product, you should pay attention to the date of manufacture and the thickness of the ice glaze.
• Fish should be defrosted at room temperature. This will take a lot of time, but in the end you will get a more juicy dish than cod defrosted in the microwave.
• To reduce the content of certain mineral salts in fish, which in large quantities are not very healthy and can give the dish a bitter taste, the thawed carcass can be placed in milk for an hour or two. However, there is no great need for this.
• Even if you do everything correctly, but overcook the fish in the oven, it will end up tough and dry. Therefore, the cooking time indicated in the recipe should not be exceeded.
• Cod is not a very oily fish, so with sour cream it turns out especially tasty. Moreover, the fattier the sour cream, the tastier and more tender the baked cod will be. It will be even better if you marinate the fish before cooking.

It is necessary to follow the technology for cooking cod in the oven, but this is not enough for the finished dish to have an impeccable taste. The choice of spices and herbs is also of great importance. White and black pepper, thyme, rosemary, parsley, dill, and basil go well with fish. Lemon zest also adds a pleasant aroma to the dish.

With broccoli

Cod with broccoli, like the recipe above, is a dietary dish. It is definitely suitable for those who do not really want to gain weight, and it is quite simple to prepare.

The cooking time for the fish will be 20 minutes, the preparation time will be 25 minutes, and the number of servings will be 5 pieces.

Nutritional value per serving:

proteins – 32.6 g.,

fats – 13 g.,

carbohydrates – 11.5 g,

calories – 280.4 kilocalories.

Required ingredients:

• Fish fillet – 800 grams;
• Onion – 1 piece;
• Garlic – 2 cloves;
• Broccoli –500 grams;
• Hard cheese – 100 grams;
• Soy sauce - to taste;
• Ginger – 1 pinch;
• Black pepper - to taste;
• Salt – 2 pinches;
• Lemon – 1 piece;
• Sunflower oil – 2 tablespoons.

1. First, defrost and wash the fish. Wipe with dry wipes. Then add lemon juice to the cod.
2. Next, boil the broccoli. Add sunflower oil to the water. Broccoli should become soft. Cut the onion into cubes and fry in a frying pan with the addition of sunflower oil. Add chopped garlic there too. After frying for a bit, add the broccoli. Simmer a little, add soy sauce, salt and ginger.
3. Place the stewed vegetables in a baking dish and place the cod on top. Salt, pepper, and grate hard cheese on top. It should cover the entire contents of the mold with a thin layer.
4. Place the pan in the oven and bake for 20 minutes at 180 degrees.
5. That's all. The dish is ready and can be served.

Types of fish

Atlantic cod is a large fish. Her body weight can reach 95 kg. The belly of the fish is usually white, and its back has a brown or greenish tint.

This type of cod is found in the waters of the Baltic Sea and Greenland. Pacific cod is smaller in size than Atlantic cod. Its weight does not exceed 23 kilograms, and its body length is approximately 120 cm.

Externally, it is very similar to Atlantic cod. The habitat of this species of cod is the Pacific Ocean and the Sea of ​​Okhotsk. Greenland cod lives in the waters of Greenland. Its body length reaches approximately 75 cm.

With lemon and garlic

One of the most delicious dishes is cod with lemon and garlic. Fish prepared in this way has a simply delicious taste and aroma.

Preparations will take 20 minutes, and the cooking itself will take 45 minutes. The result will be a dish for 2 servings.

The nutritional value of one serving is:

squirrels – 57 g.,

fats – 20 g.,

carbohydrates – 10 g.,

calories – 456 kilocalories.

Required ingredients:

• Cod fillet – 600 g;
• Lemon – 1 pc.;
• Garlic – 6 cloves;
• Vegetable oil – 20 ml;
• Yogurt – 100 ml;
• Dried parsley - to taste;
• Turmeric – 1 tsp;
• Salt - to taste;
• Ground black pepper - to taste.

1. First, you need to prepare the ingredients and get ready to cook so as not to waste any further time. First you need to preheat the oven to 180 degrees. Then we take on the fish - defrost it, wash it and dry it with napkins. Next, the fish needs to be cut into cubes. You need to decide on the size of the pieces.
2. After this, sprinkle the fish on all sides with salt, pepper and parsley. Then leave in a deep bowl for about 14 minutes. During this time, the cod will be saturated with spices and acquire their aroma.
3. In the meantime, get on with the rest of your preparations. Peel the garlic cloves and wash them under the tap with lemon. Afterwards you can dry them and chop them finely.
4. The lemon should be cut into rings, and the garlic should be finely chopped or, even better, crushed using a crush.
5. Now take the foil and grease it with vegetable oil. The layer does not need to be made too thick. Then place a piece of fish on the foil, sprinkle garlic on top and place a few slices of lemon. Wrap it up.
6. Do the same with the remaining cod pieces. Now you can put the fish in the oven for 20 minutes.
7. The sauce is perfect for fish and can be made before the dish is ready. Pour the yoghurt into a bowl, then add the parsley, salt and ground pepper. Mix all this until a homogeneous mass is obtained. Now you can return to the main dish, which is almost ready.
8. After the fish is baked, leave it to sit for a couple of minutes. Place the pan with the cod on a cutting board so it doesn't burn anything.
9. Now you can remove the foil. Carefully, so as not to damage the fish, unfold the bags and remove the lemon slices. Then you can use a kitchen spatula to place the fish on plates and serve. Before doing this, be sure to pour the sauce over the cod.

In a spicy marinade

Cod in a spicy marinade is an amazing dish that was able to absorb spiciness and tenderness. Once you try it, you will definitely want more.

Preparation takes half an hour. There will be as many servings as you cut the fish into.

The nutritional value:

calories – 5668.4 kilocalories,

proteins – 222.9 g.,

fats – 50.2 g.,

carbohydrates – 1054.6 g.

Ingredients:

• Rice - 200 g;
• Cod fillet) - 500 g;
• Onions - 1 piece;
• Garlic - 3 cloves;
• Soy sauce - 3 tablespoons;
• Vodka - 3 tablespoons;
• Honey - 1 teaspoon;
• Spices (Salt, pepper) – to taste
• Potato starch (as needed)
• Chili pepper - 1 piece;
• Coriander - half a teaspoon.

1. First, boil the rice in salted water. Cut the fish into portions and then season with pepper and salt.
2. Peel the skin from the onion and remove the seeds from the pepper. Place the onion, which you have previously cut into cubes, in a bowl, pepper, honey, vodka, soy sauce, salt, coriander. Beat all this with a blender until it becomes a paste.
3. Place cod in the resulting marinade. And leave for 13 minutes. Then roll the fish in starch.
4. Then wrap the cod in foil and place in the oven for 20 minutes. The temperature should be 180 degrees.

And now, the dish is ready. Add rice as a side dish and serve.

In white wine

An amazing dish that combines an unprecedented taste and a simple cooking method. Any white fish fillet is suitable for its preparation, which is a big plus. The only condition is that the fish must be lean, otherwise the dish will turn out unsightly.

It will take about 40 minutes to prepare. Number of servings – 6.

The nutritional value of one serving is:

proteins – 54 g.,

fats – 24 g.,

carbohydrates – 15 g.,

calories – 480 kilocalories.

Ingredients:

• White fish fillet - 900 g;
• Salt - to taste;
• Pepper - to taste;
• Butter – 3 tbsp. l.;
• White wine – 3 tbsp. l.;
• Parsley – 1 tbsp.

1. The cod must be thawed and not contain skin or bones. Rinse it under running cold water, then wipe it with dry wipes. Then you can choose to either cut the fish or not.
2. Afterwards, you need to place the fish on a baking sheet, but before that, grease the baking dish with oil. Place cod pieces inside. You can put them on top of each other, it doesn't play a big role. Then sprinkle with salt.
3. Then you need to protect the fish from drying out. To do this, cut the butter into cubes and spread it on top of the cod.
4. Now the main ingredient is wine. Add it to the baking dish. In the oven, the wine will begin to evaporate, and the steam will permeate the meat. This will have a positive effect on appearance and taste.
5. Parsley should be finely chopped. The stems should be cut off and discarded. Sprinkle the herbs over the cod.
6. The fish is baked in an oven heated to 200 degrees. This is necessary so that the wine begins to evaporate. It would be best to turn on the hood or open the window while baking.
7. There is no exact time for cooking, so you need to count based on the thickness of the fillet. For 2.5 cm you need 12 minutes of time.
8. And now, after removing from the oven, the fish can be served. For a side dish you can use rice or mashed potatoes.