Whole baked cod is a tasty, light fish main course, easy to prepare even for those with little kitchen experience.
About cod
Cod is a lean, easily digestible fish, a source of omega-3 fatty acids and contains 43 mg of cholesterol every 100 g [nutritional guidelines recommend a dietary intake of cholesterol under 300 mg per day].
I cooked my simple cod with aromatics.
Baked fish is perfect as a fish main for many occasions.
Once cooked, it is easy to clean and can be served filleted.
It is a versatile recipe you can replicate with other fish, for example: gilt-head bream (orata) or sea bass (spigola).
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 30 Minutes
- Portions: 2Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- cod (1 large or 2 medium)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 sprig parsley
- 1 1/4 cup white wine
- slices lemon
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 tbsp extra virgin olive oil (for finishing)
Suggested tools
- Knife
- Cutting board
- Baking sheet 9.8 x 11.4 in
- Parchment paper
Preparation
I recommend buying the cod – one large or two medium – from your trusted fishmonger already gutted.
Rinse the gutted whole cod under running water, drain it and pat the remaining water dry with kitchen paper.Line a baking sheet with a sheet of parchment paper.
Place the cod on the baking sheet with the opened belly facing up.
Season the inside of the belly with:
– a pinch of salt;
– a pinch of pepper;
– a sprig of parsley;
and drizzle the inside of the belly with the white wine.Preheat the oven.
Bake in a fan (convection) oven at 356°F:
– 30 minutes for a large cod;
– 20 minutes for medium cods.
Check the cooking: cod is done when the flesh is white, a fork goes in and out easily and the fillets separate without difficulty.
The eyes should have turned white and opaque.
Cod has delicate flesh that remains tender.Your simple cod with aromatics is ready.
Transfer the fish gently to a serving platter, gently open the fillets with a fork and remove the central bone.
If you are also cooking for children, pay particular attention to removing the bones.Plate it.
Serve with a few slices of lemon.
Grind a little more pepper, add some chopped parsley and drizzle with a little extra virgin olive oil raw.Enjoy your meal!
This main dish is easy to balance with a source of carbohydrates [preferably whole grain bread, pasta or rice] and vegetables to compose a balanced meal or one-plate dish that helps keep blood sugar stable.
Storage, tips and variations
Storage
Baked fish can be stored in the refrigerator for one day in an airtight container.
You can reheat it in the oven or in a pan.
Tips and variations
If you prefer to avoid wine you can replace it with a tablespoon of water or vegetable broth, lemon juice or orange juice.
Baked cod fillets are great with a light dressing or used as a base for appetizers, first or second courses.
Enjoy your baked cod plain with salmoriglio sauce: Sicilian dressing.
FAQ – Questions and Answers
Is it suitable for children too?
Yes, paying particular attention to removing the bones.
Can I use frozen cod instead of fresh?
The recipe calls for a whole gutted cod that is stuffed with aromatics.
Frozen cod fillets are already filleted and do not have the opened belly.Can I substitute cod?
It is a versatile recipe you can replicate with other fish, for example: gilt-head bream or sea bass.
Choose a lean fish with firm flesh and cooking times similar to cod.Which aromatics for baked fish?
Aromatic herbs [to place also inside the belly]:
– bay leaf, parsley, thyme;
– rosemary and sage for stronger flavors.
Spices:
– garlic [one clove whole or crushed] or large garlic [in slices];
– pepper.
Citrus [slices or juice]:
– orange, lemon.
