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MealDinnerSeafoodHigh-FiberLow-SugarHigh-ProteinUnder 1 HourOne-Pot or PanCast Iron PanBakingEasyHealthyComfort Food

Healthy & Easy Baked Cod Recipe

Luna Regina
Community Member
August 14, 2023
This recipe was submitted by a Tasty Community Member, and hasn’t been tested by the Tasty recipe team.Submit your own recipe here!
Healthy & Easy Baked Cod Recipe
This recipe was submitted by a Tasty Community Member, and hasn’t been tested by the Tasty recipe team.Submit your own recipe here!
Healthy & Easy Baked Cod Recipe

Ingredients

for 4 servings

  • 4 fillets atlantic cod fish
  • ½ teaspoon salt, divided
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon garlic powder, divided
  • ⅓ cup all purpose flour (40 g)
  • ½ teaspoon paprika
  • ½ teaspoon coriander powder
  • ½ teaspoon cumin powder
  • 1 oz shredded parmesan cheese (30 g), divided
  • 2 tablespoons olive oil, divided
  • 8 oz asparagus (225 g)
  • 6 oz baby carrots (180 g)
  • 12 oz baby potato (360 g), chopped into small chunks
  • 3 tablespoons unsalted butter, divided
  • 1 tablespoon shallot
  • ¼ cup unsalted chicken broth (60 mL)
  • ½ cup homemade tomato sauce (110 g)
  • ½ tablespoon lemon juice
  • fresh parsley, for garnish

Nutrition Info

  • Calories 400
  • Fat 18g
  • Carbs 35g
  • Fiber 4g
  • Sugar 4g
  • Protein 25g

Estimated values based on one serving size.

Preparation

  1. Prep:
  2. Marinate the cod fish fillets with ¼ teaspoon of salt, ground black pepper, and ½ teaspoon of garlic powder. Let the cod fish sit for 10 minutes.
  3. While waiting for the fish to absorb the marinade, make the coating by whisking together flour, paprika, coriander powder, cumin powder, and ½ ounce of parmesan cheese.
  4. Coat the fish evenly with the above mixture. Set aside.
  5. Spread baby potatoes, baby carrots, and asparagus on a baking tray, drizzle 1 tablespoon of olive oil over them and toss together. Remove the asparagus and set aside, save for later.
  6. Preheat the oven to 400°F.
  7. Cook:
  8. Put the baby potatoes and baby carrots in the oven to bake at 400°F for 20 minutes.
  9. In the meantime, sear the coated cod fish. On a cast-iron pan, heat olive oil over high heat. Add the cod fish in. Turn the heat down to medium after 2 minutes.
  10. Add 1 tablespoon of butter to the pan, let it melt and blend with the cod fish.
  11. Sear the first side of the cod fish for 4 minutes. Flip and continue with the second for 3 minutes. Remove from heat.
  12. Transfer the seared fish and asparagus onto the baking tray together with the baby potatoes and baby carrots. Bake for 10 minutes at 400°F.
  13. In the meantime, make the sauce. On the same pan used for the cod fish, turn on high heat and add successively to the pan: shallot, 2 tablespoon of butter, ½ teaspoon of garlic powder, and tomato sauce. Whisk together and turn the heat off.
  14. Continue to add chicken broth, lemon juice, and ¼ teaspoon of salt to the pan. Whisk again to combine. Transfer to a small bowl. Set aside.
  15. Transfer the baked cod fish onto a clean plate, and drizzle the sauce all over. Sprinkle ½ ounce of parmesan cheese and parsley on top.
  16. Serve and enjoy.
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