The baked cod fillets with zucchini crust are a healthy and tasty fish main course suitable for the whole family.
About cod
I define cod as a comfort food, ideal for eating light and recovering from overindulgence.
Cod is a lean and digestible fish; a source of omega-3 fatty acids, it contains 43 mg of cholesterol per 100 g [for an appropriate dietary intake of cholesterol, a daily consumption of less than 300 mg is recommended].
I used the frozen cod fillets that do not need to be defrosted.
With a homemade gratin: healthy and simple, tasty and light, made with wholemeal breadcrumbs and zucchini with the skin for higher fiber content and a brighter color.
Don’t forget to account for the breadcrumbs in your total carbohydrate count.
Zucchini is a low-calorie, water-rich vegetable that is easy to digest.
Choose fresh, small, and tender zucchinis.
The baked cod fillets with zucchini crust are healthy and enticing; besides being good, they are also inviting.
It is a cod with crust prepared with frozen cod fillets without bones, making it suitable even for the little ones.
Versatile!
You can follow the same procedure using other types of fish in fillets – sea bream or sea bass – or in steaks – swordfish, salmon, or tuna.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- cod fillets (frozen)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 zucchini
- 2 tablespoons breadcrumbs (or wholemeal breadcrumbs)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Baking Tin 9.8×11.4 inches
- Parchment Paper
- Chopper or Mixer
- Knife
- Cutting Board
Preparation
Rinse the frozen cod fillets under running water.
Line a baking tin with a sheet of parchment paper and place the cod fillets on top.
Season them with a pinch of salt and grind the pepper.Wash the zucchini well without removing its skin.
Chop it, grate it, or julienne it with the appropriate tool.
On a cutting board, season it with a pinch of salt and grind the pepper.
Add the breadcrumbs or wholemeal breadcrumbs and mix coarsely.Spread the zucchini and breadcrumb gratin over the cod fillets.
Squeeze some drops of lemon juice.
Preheat the oven.
Bake in a fan oven at 356°F for 20 minutes.
* temperature and times may vary based on the instructions on the frozen product package.Plate.
Grind some more pepper and drizzle with a little extra virgin olive oil.Your baked cod fillets with zucchini crust are ready.
Enjoy your meal!
Storage, Tips, and Variations
Versatile!
You can follow the same procedure using other types of fish in fillets – sea bream or sea bass – or in steaks – swordfish, salmon, or tuna.
Add herbs or grated lemon zest to the breadcrumbs to vary the taste.
FAQ (Frequently Asked Questions)
Why rinse the cod fillets?
Rinsing the frozen cod fillets helps remove the surface ice coating, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
This recipe is designed specifically for frozen cod fillets: bone-free, more compact, and regular, they better maintain their shape during cooking, making the zucchini crust more stable.
