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top donw shot of Oven Baked Cod in a white skillet

Healthy Oven Baked Cod

5 from 23 votes
Created by Mariam Ezzeddine
This Healthy Oven Baked Cod makes for a hearty and delicious fish dish, ready in less than 30 mins!
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine American
Servings 6 servings
servings

Ingredients

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

Instructions

  • 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.

Notes

  • 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.

Nutrition

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
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