Cod A La Spetse
Cod A La Spetse features tender, flaky cod baked with fresh parsley, lemon, garlic, and tomatoes, offering bright Mediterranean flavors perfect for a wholesome, flavorful meal.
Ingredients
Instructions
- Brush 1 tablespoon of oil in the bottom of a shallow baking dish large enough to accommodate the fish in one layer with space in between.
- Mix the remaining oil with white wine or water, chopped parsley, lemon juice, minced garlic, salt, and black pepper to create the sauce.
- Sprinkle diced tomato over the fish fillets.
- Pour the oil-wine mixture over the fish and tomatoes.
- Sprinkle bread crumbs on top of the dish.
- Bake at 350°F for about 40 minutes or until the fish flakes when tested with a fork.
Tips & Substitutions
For a richer flavor, consider using a high-quality olive oil in this recipe. If you don't have dry white wine on hand, water or vegetable broth can be a great alternative. Fresh herbs like dill or basil can also enhance the dish, offering a Mediterranean touch. If you'd like a little crunch, topping with panko breadcrumbs instead of regular bread crumbs will add texture.
Serving Suggestions
Serve the Cod A La Spetse with a light side salad or steamed vegetables to complement the dish's flavors. A side of quinoa or couscous would pair nicely, providing a wholesome grain option. This dish also goes well with a crisp white wine, enhancing its Mediterranean essence. Consider serving it alongside Lentil And Tomato Bake for a heartier meal.
Storage & Reheating
To store leftovers, place the cooled cod in an airtight container and refrigerate for up to three days. For reheating, gently warm in the oven at 300°F until heated through, as this helps maintain the texture of the fish. Avoid microwaving, as it can make the cod rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Cod A La Spetse contains roughly 250 calories, with 11g protein, 39g carbohydrates, and 7g fat. It is an excellent source of protein (22% of the Daily Value) and dietary fiber (20% of the Daily Value), and a good source of iron and calcium. Note that it is relatively high in sodium, at 2080mg per serving (90% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh cod instead of frozen?
Yes, fresh cod can be used in this recipe. Just ensure to adjust the baking time, as fresh fish may cook faster than frozen. It's essential to check for flakiness to determine when it's done.
What can I substitute for parsley?
If you don't have fresh parsley, consider using fresh cilantro or basil for a different flavor profile. Dried herbs can also be used in a pinch, though you'll want to use about a third of the amount since they are more concentrated.
Is this recipe suitable for meal prep?
Absolutely! This cod dish can be prepared in advance and stored in the refrigerator for up to three days. It's perfect for meal prep, allowing you to enjoy a healthy meal throughout the week, especially when paired with sides like Tomato Lentil Soup.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).