Baked or air-fried cod fillet in crust
A main course that is a complete dish, as it includes the lean proteins of cod, the carbohydrates from potatoes, and the fiber from zucchini.
Easy and quick to prepare, yet flavorful and light, suitable for healthy nutrition for both adults and children.
You can use any type of white fish fillet.
Great idea to serve for an elegant dinner.
thought for you:
- Cost: Economical
- Rest time: 15 Minutes
- Portions: 4
- Cooking methods: Oven, Air Fryer
- Cuisine: Italian
- Seasonality: All seasons
- Energy 281.66 (Kcal)
- Carbohydrates 20.93 (g) of which sugars 0.84 (g)
- Proteins 28.23 (g)
- Fat 10.77 (g) of which saturated 1.68 (g)of which unsaturated 0.94 (g)
- Fibers 3.40 (g)
- Sodium 208.28 (mg)
Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
let’s go shopping
- 21 oz cod fillets (or other white fish)
- 14.1 oz zucchini (julienne)
- 14.1 oz potatoes (julienne)
- to taste roast seasonings (for fish click)
- to taste curry
- 3 tbsp extra virgin olive oil
- to taste salt
- to taste pepper
Cod Fillet in Crust
Tools
- Baking Tray – non-stick – 10×14.5 inches
- Oven
- Grater
- Knife
Preparation: Cod Fillet in Crust
Turn on the grill oven to 350°F
Spread the fillets on a plate, and sprinkle them with seasonings and a pinch of curry. I make the fish seasonings at home, click here to see. Let them marinate while you prepare the rest of the ingredients.
Peel the potatoes and trim the zucchini, then with a wide-hole grater, grate both, and season with salt, pepper, and curry to taste.
Now drizzle a bit of oil on each fillet, then sprinkle them with the potato and zucchini mixture.
Transfer each fillet onto a baking sheet and bake for about 15 minutes with the oven preheated.
Here is the oven-baked Cod Fillet in Crust
Transfer each fillet onto parchment paper in the air fryer drawer. Preheat at 350°F and then cook for about 10 minutes.
storage and tips
Oven-baked cod fillet in crust. If the fish was freshly caught, you can store the dish for 2 days in the fridge and 3 months in the freezer. If the fish was frozen, it can only be stored in the fridge for 2 days after cooking.
With this recipe, you can use any type of boneless fish.
Cod Fillet in Crust
Can I use any type of fish with this recipe?
Yes, certainly
Cod Fillet in Crust
