Cod is a great white fish that is low in calories, high in protein and has a mild flavor. It’s also a good source of omega-3 fatty acids.
In this recipe, you bake the cod in the oven, then add a lemony spice mixture to each filet. This dish is easy to prepare and is sure to please!
Ingredients
Cod is a low-carb protein that’s easy to find at most grocery stores. It’s also a good source of omega-3 fatty acids and vitamin D, which are important for brain health. You can find fresh, wild-caught cod filets at many stores or you can find frozen ones in the freezer section. If you choose to buy frozen cod, be sure to thaw them completely before air frying.
Before cooking the fish, you’ll want to season it. To do this, combine the salt, pepper and smoked paprika in a small bowl. Coat the top and bottom of each piece of cod with the seasoning mixture. You can also brush or squeeze some lemon juice over each filet for extra flavor. Once seasoned, spread a pat of butter (or a vegan, plant-based butter alternative) on top of each piece of fish. Finally, serve the cod with a side of green salad or veggies.
Prep
The first step is to season the cod with a mixture of salt, pepper, smoked paprika and a little bit of olive oil. You can also use some lemon juice to pre-season the fish, which brightens up the flavour even more!
Coat the cod in this mixture and transfer it to a baking pan. If you want to make the cod crispier, you can sprinkle some Panko breadcrumbs or parmesan cheese on top.
Serve the baked cod with a fresh green salad or some steamed veggies. You could also serve it with some vinegar-and-oil coleslaw if you’d like.
This dish is a great source of protein, omega-3 fatty acids and fiber. Moreover, it is low in calories and fat. This recipe is a good choice for those trying to lose weight. It pairs well with a variety of grain-like sides, including brown rice, quinoa, millet and barley. It also makes a perfect lunchtime meal for busy people who have little time to cook. It is very easy to prepare and it tastes fantastic! It is best to use fresh, wild-caught cod whenever possible.
Cook
In a pinch, you can buy frozen cod filets at most grocery stores. You’ll need to thaw them out completely before you cook them. If you opt for this method, be sure to use a non-stick cooking spray or parchment paper that has holes in the bottom so that your fish won’t stick.
Preheat the oven to 350 degrees F and line a baking sheet with foil. Place the cod on the prepared sheet and bake for about 10 minutes. Check for doneness with a toothpick or knife, and serve on top of a bed of greens or steamed veggies with a vinaigrette.
It’s hard to beat this cheesy, zesty cod. Besides the obvious parmesan cheese, you’ll also want to add Panko breadcrumbs and some smoked paprika. The best part of this recipe is that it’s quick and easy to prepare. Plus, it’s a calorie-conscious meal that will keep you full for hours to come. You can also enjoy this cheesy cod with some nutty whole grains such as brown rice or quinoa, or with a nice salad and some vinegar-and-oil coleslaw.
Serve
Cod is a mild-tasting fish that pairs well with many seasonings and vegetables. It is also a good source of protein, omega-3 fatty acids and fiber. It is low in calories and fat, making it a great choice for people watching their weight.
Cod filets can be purchased fresh or frozen, although I prefer to use fresh when possible. If using frozen, you will want to defrost them before air frying.
To prepare the fish, preheat the oven to 400 degrees F. If necessary, lightly coat a baking dish with cooking spray.
Next, dredge the cod in a mixture of parmesan cheese, Panko breadcrumbs (or regular) and paprika. Sprinkle with salt and parsley if desired. Bake on a parchment-lined or foil-lined baking sheet for 10 to 15 minutes, depending on the thickness of your fish.
When the cod is cooked, remove from the oven and serve with lemon wedges. Garnish with more parsley and a vegetable side or fresh green salad.
The lemon will pre-season the fish before the actual dry seasoning is added and it will add a nice citrusy flavor to the cod. This recipe serves two, but you can easily scale it up for a larger family or make the fish portions smaller for single servings.
This delicious air fried fish is a cinch to make and it makes a perfect meal for your family. It is especially tasty with a light, fresh veggie side. Pair this recipe with a nutty, delicate whole grain, such as brown rice, quinoa, millet or barley, and a vinegar-and-oil coleslaw or green salad to complete the meal.