Baked Cod

Cod is one of my favorite fish to eat because of its mild flavor and tender, white meat. Cod is not only tasty but also a powerhouse of nutrients, a good source of heart-healthy Omega3, and is low in calories.

  • Eating cod has many benefits. 
  • Great Source of Omega-3 and Omega-6 fatty acids
  • Vitamins B12, B6, A, C, and E
  • Niacin, Phosphorus, potassium, selenium, as well as other minerals
  • Atlantic cod has slightly more calories than Pacific cod but in comparison to other foods, cod is not a high calorie food. It is great if you have to watch your caloric intake.
  • Cod is a good choice in promoting a healthy heart and brain.
  • Learn more about the Benefits of Cod.
  • As our oceans have become increasingly polluted, there is a risk of mercury contamination in most fish. Young children under 6, as well as pregnant and nursing women are advised not to consume fish with even moderate amounts of mercury, like cod. 
  • I choose Atlantic Cod because it contains less mercury than most seafood and less than Pacific Cod.  List of seafood mercury content.
  • Please read and learn more about consuming cod and other fish in the age of Mercury in seafood. And weigh benefit vs risk.
  • Many physicians believe that, depending on your age and health, the benefits of eating Cod can outweigh the risks of mercury content. For myself and my family, we eat Atlantic Cod for its heart healthy Omega3 and other benefits, however, we will not consume seafood more than the recommended dosage a week (for us that is two servings a week).

I enjoy cooking fresh, as well as frozen Cod. In this particular recipe I use frozen, individually packed Atlantic Cod. I find this to be one of the easiest and quickest ways to prepare this delicious meal. It is ideal for weeknight dinners because an entire meal can be on the table within 30 minutes. 

Baked Cod

Ingredients for 4 people:

4  (4-6oz) frozen cod filets

1 Lemon 

5 sprigs parsley

1 Tbsp extra virgin olive oil 

1 Tbsp Butter, melted

Sea Salt to taste (optional)

Pepper to taste (optional)

 Preheat oven to 350 degrees (check the instructions on your cod in case they differ)

Brush inside of baking pan with extra virgin olive oil.

Cut your lemon in half, take one thin slice from each half, set aside. Squeeze the rest of the lemon out to get the juice.

Place cod into pan and brush with melted butter and drizzle with lemon juice.

Sprinkle with salt and pepper to taste. 

Bake cod for 22-25 minutes until the fish is opaque and flakes easily. (Make sure you check the time suggestions / instructions on your frozen cod in case they differ.)

Set 4 parsley leaves to the side, chop the rest of the parsley. When fish is done, pull out and plate. Stir parsley into the pan juices and stir, then spoon over fish. 

Garnish each fish portion with ½ lemon slice and some parsley for color.

I served the meal with spiraled zucchini and spinach salad.  Enjoy!

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4 Comments Add yours

  1. Bernice says:

    Cod is my favorite fish. Looks like a nice light recipe!

    Liked by 1 person

    1. Chris says:

      It is indeed light. I love how quickly the meal is done!

      Liked by 1 person

      1. Bernice says:

        That is always nice when you come home to have a quick, delicious meal.

        Liked by 1 person

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