Simple whole baked cod is a tasty and light fish main course, easy to prepare.
Cod is a lean and digestible fish; a source of omega-3 fatty acids, it contains 43 mg of cholesterol per 100 g [nutritional guidelines recommend dietary cholesterol intake to be below 300 mg per day].
Once cooked, the whole baked cod is easy to clean and can be served filleted.
Baked cod fillets are great to enjoy with a light dressing or as a base for appetizers, first courses, and main fish dishes.
Enjoy your baked cod with lemon accompanied by a simple salmoriglio.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- cod (1 large or 2 medium-sized)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 sprig parsley
- 1 small glass white wine
- as needed lemon (sliced)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Recommended Tools
- Knife
- Cutting Board
- Baking Tray 10×11.5 inches
- Parchment Paper
Preparation
Considerations for Hyperglycemia | Prediabetes and Diabetes
– lean fish and simple ingredients;
– light cooking without oil.
I recommend buying cod – one large or a couple of medium-sized ones – from your trusted fishmonger, asking for it already eviscerated.
Rinse the cod under running water, drain it, and pat dry the residual water with kitchen paper towels.
If possible, take the fish out of the fridge at least half an hour before cooking.
Line a baking tray with a sheet of parchment paper.
Place the cod or cods on the tray with the open cut facing up.Season the inside of the belly with:
– a pinch of salt;
– a pinch of pepper;
– a sprig of parsley;
and drizzle with some white wine.Preheat the oven.
Bake in a fan-assisted oven at 356°F:
– 30 minutes for a large cod;
– 20 minutes for medium cods.Anyway, firm and tender flesh holds well during cooking.
Check the cooking: the cod is done when the fork goes in and out of the fillets easily and the fillets flake easily.
Note the color of the flesh and that the eyes have turned white and opaque.Your simple baked cod is ready.
Enjoy your meal!
Carefully transfer the fish to a plate to fillet and debone it.
If you’re cooking for children, pay particular attention to this step.Plate it.
Arrange some slices of lemon.
Grind some more pepper, add chopped parsley, and drizzle with a bit of raw extra virgin olive oil.
The baked cod is an easy main course to balance with preferably whole carbs [bread, pasta, or rice] and vegetables to compose a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
If you’re cooking for children or prefer to avoid wine in cooking, you can substitute it with lemon juice or orange juice.
Baked cod fillets are great to enjoy with a light dressing or as a base for appetizers, first courses, and main fish dishes.
Enjoy your baked cod with lemon accompanied by a simple salmoriglio.
Baked fish keeps in the fridge in an airtight container for 1 day.
You can reheat it in the oven or on the stove.
FAQ (Questions and Answers)
Is it suitable for children?
Yes, with careful removal of the bones.
Can I use frozen cod instead of fresh?
The recipe calls for a whole cod that is stuffed with herbs.
Frozen cod fillets are already filleted and lack a body cavity.Can I substitute the cod?
Yes, if you don’t have cod available or prefer an alternative, you can use another whole fish from sea bream to sea bass or branzino, or the red gurnard.
Choose lean fish with firm flesh that cooks in similar times to cod.Which herbs for baked fish
Aromatic herbs [to also insert into the belly]:
– bay leaf, parsley, thyme;
– rosemary and sage for stronger flavors.
Spices:
– garlic or a whole clove of garlic, crushed or sliced, minced, or garlic powder;
– pepper.
Citrus [slices or juice]:
– orange, lemon.
