Cod Fillet
Juicy cod fillets baked with a flavorful herb and onion mixture, perfect for a healthy, satisfying meal suitable for family dinners or special occasions.
Ingredients
Instructions
- Thaw cod fillets if frozen.
- Preheat oven to 350°F (175°C).
- Prepare a large baking pan with vegetable oil coating spray.
- Sort the cod into six equal serving pieces and place in the prepared pan.
- Combine chopped onion, minced parsley, Worcestershire sauce, crushed rosemary, garlic powder, and pepper.
- Mix the ingredients well.
- Spread the mixture on top of the fish fillets.
- Bake for 30 to 40 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
For optimal flavor, consider adding a squeeze of fresh lemon juice over the cod before baking. If you don't have Worcestershire sauce, soy sauce can be a good substitute. You can also use fresh herbs like dill or thyme instead of rosemary for a different flavor profile. If you prefer a bit of heat, a pinch of red pepper flakes can spice it up nicely.
Serving Suggestions
Serve the cod fillets with a side of steamed vegetables or a fresh salad for a light meal. They pair beautifully with a lemony quinoa or rice dish. Consider drizzling Spicy Apple Syrup over roasted vegetables to enhance the meal's flavors. For a complete dinner, serve with crusty bread to soak up the juices.
Storage & Reheating
Store any leftover cooked cod fillets in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently in the oven at a low temperature to avoid drying out the fish. Alternatively, you can microwave it on low power, covered, for a quick reheat. Avoid refreezing cooked fish to maintain quality.
Nutrition & Diet Analysis (per serving)
Each serving of Cod Fillet contains roughly 73 calories, with 1g protein, 10g carbohydrates, and 4g fat. It is a good source of vitamin C (10% 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 frozen cod fillets directly without thawing?
While it's best to thaw the cod fillets for even cooking, you can bake them from frozen. Just add an extra 10-15 minutes to the baking time, and check for doneness by ensuring the fish flakes easily with a fork.
What can I substitute for parsley?
If you don't have parsley on hand, you can use fresh cilantro or basil for a different taste. Dried herbs can also work; just use about one-third of the amount since dried herbs are more concentrated in flavor.
How can I tell when the cod is fully cooked?
Cod is fully cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The flesh should appear opaque and no longer translucent. Keep an eye on it during the last few minutes of baking to prevent overcooking.
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).