Importance Score: 25 / 100 🔵
Easy Oven-Baked Cod Recipe: A Quick and Heart-Healthy Weeknight Meal
Fish is an excellent choice for a fast and simple weeknight dinner due to its minimal preparation time and rapid cooking. This oven-baked cod recipe exemplifies just that, offering a dish that is not only quick to prepare but also provides significant health benefits. Fish is recognized as a heart-healthy food, naturally high in protein, low in fat, and a good source of beneficial Omega-3 fatty acids.
Discover the Key to Flavorful Cod: Anchovies
This straightforward oven-baked cod recipe is readily adaptable; the same technique can be applied to salmon or almost any other type of fish. The preparation involves seasoning the fish with salt and pepper, applying the “secret ingredient,” and then layering onion and lemon slices on top before baking. Food experts at On The Go Bites suggest that anchovies are the crucial element for enhancing the taste of cod.
They stated, “Anchovies impart a rich depth of flavor to numerous dishes, far beyond just Caesar salad. Contrary to common misconceptions, they do not have an overpowering fishy taste. Instead, anchovies contribute a briny umami element.”
“Favored by both professional chefs and home cooks, anchovies are frequently incorporated into sauces and dressings. They lend a distinctive and bright note to a wide array of culinary creations, including this simple oven-baked cod recipe.”
“It’s likely you have enjoyed more meals than you realize that benefited from the nuanced flavour of anchovies.”
Ingredients (Serves Four)
- 680g cod fillets
- Two tablespoons olive oil
- Half a teaspoon salt
- One medium onion, sliced
- One lemon, sliced
- Two tablespoons fresh parsley, chopped
- One-quarter cup unsalted butter, softened
- Two anchovy fillets preserved in oil
Method
- Begin by preheating your oven to 180C (160C fan/Gas Mark 4). Line a baking tray with parchment paper to prevent sticking.
- Prepare the cod by patting it dry with paper towels. Lightly coat the fish with olive oil and season with salt and pepper.
- Thinly slice the onion and lemon. Create a small slit in each lemon slice to allow for twisting them over the fish. Finely chop the fresh parsley.
Preparing the Anchovy Butter
While the cod bakes, prepare the anchovy butter to drizzle over the cooked fish. Mince the anchovy fillets finely, or use a mortar and pestle to grind them into a soft paste. Combine the minced anchovies with the softened butter until well incorporated.
Baking the Cod
- Place the prepared cod fillets on the lined baking tray. Arrange the sliced onions and lemons over the top of the fish.
- Bake in the preheated oven for 20 to 25 minutes, or until the cod is cooked through, opaque, and flakes easily when tested with a fork.
Finishing and Serving
- Once cooked, carefully remove the baking tray from the oven.
- Generously spread the prepared anchovy butter evenly over the baked cod fillets before serving.