Start by purchasing fresh or frozen cod fillets. If you are buying fresh, ask to smell the fish before you buy it. Fresh fish does not have a fishy odor. Freeze and store the fish at home until ready to cook and serve. When cooked, cod fish has a delicate mouth-feel and is unanimously described as a mild tasting, moist and delicious fish.
We used to bake fish topped with classic lemon and butter, then gradually switched to using some butter, some olive oil. Now, we bake fish using only olive oil and no butter or saturated fat. No one seems to miss the butter. Everyone loves it and benefits from the unsaturated fats (polyunsaturated and monounsaturated).
For a complete meal, serve cod along with a whole grain side dish and non-starchy vegetable. We served baked cod with organic quinoa black beluga lentil pilaf and roasted asparagus the night of this blog post. How do you like to cook cod fish?
Hungarian paprika (or any dried, ground, garden red pepper)
Thyme (or any garden herbs)
OLD BAY® Seasoning (Old Bay contains salt and pepper - no added salt is necessary)
- Thaw fish. Fish can be safely thawed in the microwave
- Place fish in a baking dish
- Add olive oil and top with seasonings
- Cover with foil
- Bake 30 minutes at 350°F until fish is opaque white and flakes easily when pierced with a fork
Note: differences with Baked Atlantic Cod: Omega-3 146mg; cholesterol 47mg (16%DV); Vitamin B6 0.2mg (12%DV); Selenium 32mcg (46%DV)
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