Baked cod fillet - recipe for cooking with vegetables in the oven

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The benefits of baked cod

Cod is an Atlantic fish that has a whole “bouquet” of beneficial properties and dietary qualities. Thus, the calorie content of fresh cod fillet is only 77 kcal per 100 g, of which 20 g are proteins, and fat accounts for only ½ g, and zero carbohydrates.

The huge content of vitamins, especially B12 and PP, as well as a wide range of minerals make this fish a favorite product of nutritionists, which is indicated for many pathologies, for example, joint disorders and cardiovascular diseases. Regular consumption of cod dishes helps strengthen bones and the central nervous system.

In dietary nutrition, fish baked in foil is a frequent menu item. As for cod, the calorie indicators of the prepared dish of this oceanic inhabitant do not exceed 92 kcal per 100 g.

Option 5: Cod baked in the oven with potatoes and pumpkin

Cod baked with pumpkin acquires a richer and more delicate taste. You can surprise any guest with such a treat, and he is unlikely to be disappointed, especially if you follow the recipe exactly when preparing this dish.

Ingredients:

600 grams of cod fillet;
500 grams of pumpkin;
2 potatoes;
2 tomatoes;
0.5 heads of garlic;
3 tbsp. spoons of sunflower oil;
a pinch of saffron.

Step by step recipe

Cut the garlic into large slices and fry with one tablespoon of sunflower oil for a couple of minutes.

Cut the potatoes and pumpkin into cubes and add to the garlic.

Cut the tomatoes into two parts and grate them, then add them to the rest of the vegetables.

Pour some water into the pan and simmer for ten minutes.

Grind the saffron, mix with the remaining oil and heat in the microwave for one minute.

Cut the fish fillet into pieces and place in a baking container.

Sprinkle the fish with saffron and pour the vegetable mixture over it.

Cook for thirty minutes in the oven at 180 Cº.

Finally, a few words about the benefits of cod. This is a dietary product that is easily digestible. One hundred grams contains sixteen grams of protein with a full set of amino acids necessary to maintain human health.

But there is much less iron than in meat, so completely replacing it with cod dishes is not recommended for people suffering from anemia. You can eat fish while on a diet and not worry about your figure, since one hundred grams contains only seventy calories, due to the almost complete absence of fats and carbohydrates.

How to deliciously cook cod in foil in the oven

Ingredients

Cod (fillet) - 2 pcs. + —
Garlic – 2 cloves + –
Spice mixture for fish - 1 tsp. + —
Lemon juice (freshly squeezed) - 1.5-2 tbsp. l. + —
Fresh parsley – 1 bunch + –

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How to cook cod in foil in the oven with herbs and garlic

There are many recipes for baking cod in foil. The classic version of cooking fillet in herbs in this culinary variety remains one of the best and at the same time simplest.

Boneless cod fillets must be thawed gently (in the refrigerator on the bottom shelf) and placed in a large colander to drain excess moisture, but it is best to use fresh, chilled product.
Cut each fillet crosswise into 2-3 pieces, calculating portions, and then pat dry with a paper towel.
Sprinkle each slice with lemon juice - for this it is more convenient to use a kitchen spray spray for citrus fruits. After this, sprinkle the fish with seasoning.

Typically, such spices already contain salt, but if you like it saltier, you can use additional salt for the fish according to your taste.

Chop the garlic into thin slices, which we then distribute over all pieces of fish.
The parsley must be washed and placed on a sprig in sheets of foil prepared for each slice of fish. We already place the fish on top of the parsley, and put another sprig of parsley on top of the fish.
Now the foil should be rolled up tightly and the bundles placed on a baking sheet.

As soon as the temperature in the oven rises to 200 degrees, send the fish for baking. Cooking time: 25 minutes. And 7 minutes before the end of baking, the foil should be cut, making a kind of boat so that the juices do not spill out, and the top of the fish remains open and browned.

Step-by-step instruction

Tasty, tender and juicy cod fillet baked in the oven with vegetables and herbs will please everyone. The low calorie content of the prepared food is especially attractive. The highlight of the dish will be not only the fish, but also the fresh mix of vegetables and herbs. The recipe uses walnuts; you can, of course, omit them, but they will give the fish a rather spicy nutty flavor. How to deliciously bake cod fillets at home? Carefully read the recipe, which contains step-by-step photos, and start cooking.

Step 1

First you need to prepare a mix of herbs and fresh vegetables. Take green onions, dill and parsley, wash them under running water and pat dry with a paper towel. Now finely chop all the greens and place them in a deep bowl.

Step 2

Now take a tomato, wash it and cut it into small cubes. Choose a vegetable that is firm and not overripe, as the tomato should retain its shape after cutting. Place the tomato in a bowl with the greens. Take seven gherkins from the jar and chop them into small pieces: these spicy cucumbers will make the dish very original. Peel the garlic clove and pass through a press. Place all chopped ingredients in a container with tomatoes and herbs.

Step 3

Peel the walnuts from the shell. Cut the kernels as finely as possible and place them in a container with the rest of the products.

Step 4

Season the prepared mix with olive oil and also add the juice of half a lemon.

Step 5

Take a large, high-sided pan and line it with parchment paper. There is no need to pour oil, as there will be enough juice from the products. Wash the cod fillet, blot off excess moisture and transfer to the prepared pan. Salt and pepper the fish to taste, and then brush with sour cream. You can also use cream, but then choose a product with less calories.

Step 6

Now place the prepared mix of vegetables, herbs and nuts on top of the cod fillet. Distribute evenly over the entire surface of the fish.

Step 7

Place the container in an oven preheated to 180 degrees. After 10 minutes, reduce the temperature to 170 degrees so that the fish simmers.

How long should I bake fillets? It all depends on the power of the oven. Usually 40 minutes is enough, but be guided by the readiness of the fish.

Cod fillet with mushrooms and cheese in foil in the oven

An excellent choice of dish for a holiday is cod fillet with mushrooms in foil. Firstly, there is both a main dish and a side dish. Secondly, such a dish does not cause much trouble. Thirdly, it is very tasty and original. And fourthly, it is convenient to serve it in portions directly in foil “boats”.

Ingredients

Boneless cod fillet – 1 kg;
Hard cheese – 180-220 g;
Fresh champignons – 0.3 kg;
Large onion – 1 pc.;
Fresh dill bunch – 1 pc.;
Light mayonnaise – 80 g;
Fine salt - to taste;
Fish seasoning – 1 tsp.

How to bake cod fillet in foil in the oven with mushrooms and cheese

Rinse the fish, dry it with napkins, cut it into portions, then rub it with salt (a pinch per piece), spices and leave for 10 minutes.
Meanwhile, mix finely chopped dill with mayonnaise.
Cut the mushrooms into slices and lightly fry until golden in vegetable oil.
In the same frying pan, fry the onion, cut into slices (rings), until transparent.
Take leaves of foil (1 sheet for each serving of fish) and place marinated cod in the center of each of them. Lubricate the fish with a thin layer of mayonnaise, cover with onion rings, then layered mushroom slices and apply mayonnaise again. Wrap the fish carefully in foil, not too tightly, but airtight.
On a baking sheet, place the fish in foil in the oven for 20 minutes (t=190-200 °C).
After the specified time, remove the baking sheet from the oven, carefully open the foil to form a round cup, sprinkle cheese on top of the fish and put it in the oven for another 8 minutes on the top or second level.

Delicate melted cheese and incomparable aroma will delight all guests with gastronomic delight. Serve this dish directly in foil, placing each portion on a plate.

Baked cod with vegetables in foil in the oven

The traditional Soviet recipe - fish with vegetables - is a win-win dish for lunch and dinner. Foil will allow the fish to soak in all the juices of the vegetables, which will give it additional taste and an incomparable aroma.

Ingredients

Cod fillet – 2 pcs.;
Small onion – 1 pc.;
Medium carrot – 1 root vegetable;
Small bell pepper pod – 1 pc.;
Sunflower oil – 40 ml;
Pepper mixture – ½ tsp;
Extra salt – 1 tsp;
Dried basil – ½ tsp.

How to cook tender cod in foil in the oven with vegetables

Rub each whole cod fillet with salt (reserve a pinch for vegetables), pepper mixture, sprinkle with basil and place one piece on a sheet of foil. We gather the edges of the foil so that a high side is formed around the fish (2 cm higher than the fish), shaped like a boat.
We clean the onion and finely chop the feathers. Grate the carrots coarsely and chop the pepper into strips.
In a heated frying pan in heated oil, first fry the onion for a couple of minutes, then add carrots and pepper to it, add a little salt and sauté the vegetables for 7 minutes, stirring.
Place the prepared vegetables on top of the fish and cover them with a second piece of cod. Now cover the “boat” with a second sheet of foil and fold the edges down, forming a tight, airtight package, which should then be transferred to a baking sheet.
Place the tray in the oven for 20 minutes. The cooking temperature is 190 degrees so that the fish is fried and covered with a beautiful tan.

Baked cod in foil in the oven is always a 100% hit at any event. Can anyone deny themselves this culinary pleasure? Well, if the question of a side dish arises, then rice will be more than appropriate here, and the sauce for fish, according to the classics, is tartar.

General principles of food preparation

Onions, carrots, and peppers will be a great addition to every recipe. These products emphasize the taste of the dish; Spices can include garlic, white and black pepper. It is better to avoid other spices. They interrupt the true taste of cod; Cod does not necessarily require lemon. But it won’t ruin the recipe either. You can also serve sliced lemon separately. Or squeeze lemon juice onto the finished dish; Before cooking, coat the cod with a small amount of oil; The dish is prepared at a temperature of 200-280 degrees; It is not recommended to use crackers for baking. For this, experts recommend using flour; Baked cod goes best with potatoes, rice, milk, cheese, mushrooms, mayonnaise, sour cream; For baking, it is recommended to use clay or cast iron dishes; Metal utensils can ruin the color of the finished dish.

In addition, such dishes can reduce the amount of nutrients in the dish; It is better to take a baking sheet the size of a foil envelope; When choosing fish, pay special attention to its smell. There should not be any foreign odors or the smell of a spoiled product.

Only the smell of fish should be present; The scales should be smooth and shiny, and the mucus should evenly cover the entire body. The belly should not be swollen; Carry out a test: press on the belly, if there is a trace left from your touch - the fish is not fresh; When placed on your hand, the specimen should retain its shape. If it sags, it is better to refuse the purchase and choose another individual; When choosing a fillet, pay attention to its color. It should be uniform, yellow stripes and spots should be completely absent; Avoid buying frozen fish with a large layer of ice; After purchasing, you should clean the fish well. When removing the insides, pay special attention to the gall bladder. It shouldn't crack. If this happens, rinse under running cold water; You should wash the fish very well and make sure that no scales remain; For baking, you can use both fillet and the whole carcass; Fillet cooks somewhat faster than a whole carcass; It doesn't really matter whether the fins are removed or not. This image does not in any way affect the taste of the future dish; Before cooking, salt the carcass and leave for a short amount of time so that the salt dissolves and penetrates inside.

Baked cod in the oven with potatoes

Ingredients	Quantity
cod fillet	- 1 kg
potato	— 8 pcs.
onion	- 2 pcs.
carrot	- 2 pcs.
vegetable oil	- 2 tbsp. l.
mayonnaise	— 200 ml
salt	- taste
pepper	- taste
green onions and dill	- taste

Cooking time

60 minutes

calorie content per 100 grams

90 Kcal

Fish cooked in the oven is much healthier than fried fish. This recipe requires well-known and simple ingredients. The dish turns out tender and juicy. At your discretion, you can slightly modify the recipe and add tomatoes or peppers and sprinkle with cheese.

Cooking steps:

Wash the fillets well and dry with paper towels;
Cut the fish into small pieces;
Add salt and pepper;
Peel and fry the onions and carrots;
Wash the potatoes, peel and cut them. To do this, it is better to use a very sharp knife so that the pieces turn out very thin;
Layer the potatoes and cod into the pan. The first layer is potatoes. Place the roast on top. Pour mayonnaise over the future dish. If necessary, you can use more mayonnaise than in the recipe;
The dish will take half an hour to prepare;
For cooking, a temperature of 190 degrees is required.