Healthy Oven Baked Cod
This Healthy Oven Baked Cod makes for a hearty and delicious fish dish, ready in less than 30 mins!
Prep Time10 minutes mins
Cook Time15 minutes mins
Total Time25 minutes mins
Course: Main Course
Cuisine: American
Servings: 6 servings
Cods
- 6 6 oz. cod fillets
- 2 tbsp. olive oil
- 1 tsp black pepper
- 1/2 tsp. salt
Other
- 2 cups grape tomatoes multi colored
- 2 tbsps. olive oil
- 6 cloves garlic sliced
- 1/2 cup fresh basil chopped
- 1/4 cup fresh cilantro chopped
- 1/4 cup lemon juice
- 1/2 tsp salt
- 1/2 tsp fresh ground black pepper
- 1/2 tsp chili flakes optional
Preheat oven to 400 degrees.
Slice the tomatoes, garlic and chop the fresh basil.
Pat dry the cod fillet with a paper towel then coat with some salt and pepper.
Bring a large non-stick skillet to high heat and add the olive oil. Place the cods in the skillet and sear until each side is golden brown. Do not move a lot. Wait until each side cooks well before flipping. You only want to cook half way through.
If your skillet is not oven safe, transfer to a baking dish that is oven safe. Add in the "Other" ingredients to the cod and bake for 15 minutes.
Remove from the oven, cover with foil wrap to rest for 5 minutes before serving. Garnish with fresh herbs and serve.
- Use a preheated oven.
- Make sure to pat the cod dry with a paper towel before seasoning.
- While cooking the cod don't move it around too much, allow each side to cook before turning, otherwise the cod might tear.
- Use an oven proof skillet, if you don't have one, transfer to an oven safe dish before baking.
- Opt for fresh lemon juice, it really does make a difference!
- Do not overcook the fish, or it will turn dry and rubbery.
- Allow to rest for 5 mins before serving.
- Garnish with fresh herbs.
Calories: 106kcal | Carbohydrates: 4g | Protein: 1g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 360mg | Potassium: 146mg | Fiber: 1g | Sugar: 2g | Vitamin A: 614IU | Vitamin C: 12mg | Calcium: 14mg | Iron: 1mg