# Baked Cod in the Oven: A Delectable and Nutritious Seafood Dish
Cod is an adaptable and subtly flavored fish that is appreciated by seafood enthusiasts globally. Renowned for its flaky consistency and gentle taste, cod is not only appetizing but also rich in nutrients, making it a superb option for a nutritious meal. One of the easiest and most efficient methods to prepare cod is by baking it. This article will highlight the advantages of cod, present a detailed recipe for oven-baked cod, and give suggestions for pairing and serving this pleasing dish.
## Nutritional Advantages of Cod
Cod is a low-fat protein source, making it a perfect choice for individuals aiming to uphold a balanced diet. Here are some fundamental nutritional advantages of cod:
1. **Rich in Protein**: A 3-ounce serving of cooked cod offers approximately 20 grams of protein, which is vital for muscle development and recovery.
2. **Low-Calorie Content**: Cod is relatively low in calories, containing around 70-90 calories per serving, depending on how it’s cooked. This makes it an excellent choice for those managing their weight.
3. **Good Source of Omega-3 Fatty Acids**: Although it doesn’t match the omega-3 levels of fatty fish like salmon, cod still delivers a commendable amount of these beneficial fats, known for promoting heart health.
4. **Vitamins and Minerals**: Cod provides a wealth of essential vitamins and minerals, including vitamin B12, crucial for nerve function and red blood cell production, and selenium, an antioxidant that helps shield cells from harm.
5. **Low Mercury Levels**: Cod is typically regarded as having low mercury content when compared to other fish, making it a safer option for regular enjoyment.
## Recipe for Oven-Baked Cod
### Ingredients
– 4 cod fillets (6 ounces each)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice (freshly squeezed)
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (for garnish)
– Lemon wedges (for serving)
### Instructions
1. **Preheat the Oven**: Set your oven to 400°F (200°C). This temperature is optimal for baking fish, ensuring it cooks thoroughly and stays moist.
2. **Prepare the Baking Dish**: Slightly grease a baking dish with a little olive oil or line it with parchment paper to simplify cleanup.
3. **Prepare the Marinade**: In a small bowl, combine the olive oil, lemon juice, minced garlic, dried oregano, paprika, salt, and pepper. This mixture will infuse flavor and moisture into the cod.
4. **Coat the Cod**: Place the cod fillets in the baking dish. Pour the marinade over the fillets, making sure they are well-coated. Let the fish marinate for around 15-20 minutes for enhanced taste.
5. **Bake the Cod**: Insert the baking dish into the preheated oven and bake for 12-15 minutes, or until the cod appears opaque and flakes easily with a fork. The cooking duration may vary slightly based on the fillet thickness.
6. **Garnish and Serve**: After cooking, take the cod out of the oven and garnish with fresh parsley. Serve with lemon wedges on the side for an additional flavor boost.
## Suggestions for Pairing and Serving
Oven-baked cod is a flexible dish that complements numerous sides. Here are some suggestions to complete your meal:
– **Vegetables**: Roasted or steamed vegetables, like asparagus, broccoli, or green beans, provide a nutritious and vibrant addition to your plate.
– **Grains**: Present the cod over a base of quinoa, brown rice, or couscous for a well-rounded meal.
– **Salads**: A crisp green salad with mixed greens, cherry tomatoes, and a light vinaigrette offers a refreshing contrast to the rich taste of the cod.
– **Sauces**: Think about serving the cod with a light sauce, such as a lemon-dill sauce or a homemade tartar sauce, to elevate the flavors.
## Conclusion
Baked cod in the oven is not just a nutritious and healthful choice but also a straightforward and tasty way to relish seafood at home. With its gentle flavor and flaky texture, cod can be easily adapted with various marinades and sides to meet your preferences. Whether you seek a quick weeknight meal or a dish to impress your guests, this baked cod recipe is guaranteed to please. Savor the health benefits and delightful taste of this remarkable fish!
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