Tasty Baked Cod

Tasty Baked CodWhite, mild flavoured cod is a wonderful source of meat protein and it is quick and simple to prepare in a number of versatile and delicious ways.

Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions.

This recipe quick fries the fish to get a light golden crust and then finishes in the oven.  Paired with a fresh green salad, some beets or carrots, and a green vegetable such as asparagus, broccoli or green beans and you have a delicious, colourful and super healthy dinner suitable for family nights or even company. 

Ingredients

  • 4 cod fillets, each 1 inch thick
  • 1 lemon
  • 1 tablespoon olive oil
  • 1/2 teaspoon Old Bay Seasoning
  • salt and black pepper

Directions

Preheat oven to 400 degrees.

Heat olive oil in a large frying pan on high heat.

Place the fillets into the the frying pan and cook for 1 minute on high heat to brown on each side.Immediately transfer the fillets to a baking dish (recommend coating with non-stick spray).

Squeeze lemon juice juice over the fillets and season with salt, pepper, and Old Bay Seasoning (you can also season the fish with thyme, garlic, oregano, really whatever you fancy!)

Bake 15-20 minutes, until the flesh is opaque, but still juicy.

Flip fillets over half way through cooking time.

*** Recipe adapted from Grandmother’s Kitchen

*** Photo Credit: grandmotherskitchen.org

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