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 per 3.5 oz [nutritional guidelines recommend a dietary cholesterol intake below 300 mg per day].
I baked my simple cod with herbs.
Baked fish is perfect as a fish main course for many occasions.
Once cooked, it is easy to clean and can be served filleted.
It’s a versatile recipe you can repeat with other fish, for example: sea bream or sea bass.
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 30 Minutes
- Portions: 2 People
- Cooking methods: Convection oven
- Cuisine: Italian
Ingredients
- cod (1 large or 2 medium)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 sprig parsley
- 1 small glass (about 1 fl oz / 30 ml) white wine
- slices lemon
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra-virgin olive oil (for finishing)
Suggested tools
- Knife
- Cutting board
- Baking sheet 9.84 x 11.42 in (25 x 29 cm)
- 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 sheet with the belly cavity facing up.
Season the inside of the belly with:
– a pinch of salt;
– a pinch of pepper;
– a sprig of parsley;
and pour the white wine into the belly cavity.Preheat the oven.
Bake in a convection oven at 356°F:
– 30 minutes for one large cod;
– 20 minutes for medium cods.
Check the cooking: the 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 stays tender.Your simple cod with herbs is ready.
Carefully transfer the fish to a serving plate, gently open the fillets with a fork and remove the central bone.
If you are cooking for children, pay special attention to removing any bones.Plate.
Serve with a few lemon slices.
Grind a little more pepper, add some chopped parsley and drizzle with a little extra-virgin olive oil to finish.Enjoy your meal!
This main course is easy to balance with a source of carbohydrates [preferably whole grain bread, pasta or rice] and vegetables so you can compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Storage
Baked fish keeps in the refrigerator for one day in an airtight container.
You can reheat it in the oven or in a skillet.
Tips and variations
If you prefer to avoid wine you can replace it with 1 tablespoon of water or vegetable broth, lemon juice or orange juice.
Baked cod fillets are great enjoyed with a light dressing or used as a base for appetizers, first courses and main courses.
Enjoy your baked cod plain with salmoriglio sauce: Sicilian dressing.
FAQ – Questions and Answers
Is it suitable for children too?
Yes, paying special attention to removing any bones.
Can I use frozen cod instead of fresh?
This recipe calls for whole gutted cod that is flavored inside.
Frozen cod fillets are usually already filleted and do not have the open belly cavity.Can I substitute the cod?
It’s a versatile recipe you can repeat with other fish, for example: sea bream or sea bass.
Choose a lean fish with firm flesh and cooking times similar to cod.Which herbs for baked fish?
Aromatic herbs [also to place inside the belly]:
– bay leaf, parsley, thyme;
– rosemary and sage for stronger flavors.
Spices:
– garlic [a whole clove or crushed] or large garlic [sliced];
– pepper.
Citrus [slices or juice]:
– orange, lemon.
