Heart Healthy Baked Cod Fillets Food

BAKED COD RECIPE WITH LEMON AND GARLIC

Steps:

• Preheat oven to 400 degrees F.
• Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
• In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
• Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
• Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
• To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
• Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.

BAKED COD RECIPE, FROM FRESH OR FROZEN

Steps:

• Preheat your oven to 425 degrees F. Lightly spray a baking dish with nonstick spray.
• In a small bowl, whisk together the butter, lemon juice, garlic, salt, and red pepper flakes. Stir in the capers.
• Place the cod fillets in the baking dish. Pour the butter mixture on top. Use a brush if needed to evenly distribute the thick sauce on top of the fillets. Sprinkle with the paprika.
• Bake, uncovered, until the fish is fully cooked, opaque, and flakes easily with a fork. Depending on the thickness of your fish fillets and on your oven, this should take about 15 minutes (25 minutes if using frozen fish).

OVEN-BAKED COD WITH DILL AND LEMON

Steps:

• Preheat oven to 400 degrees Fahrenheit. Spray a large sheet pan with cooking spray or grease with a little cooking oil and set aside.
• Pat cod fillets dry of any excess moisture with paper towels, then place the cod fillets onto the prepared sheet pan.
• Sprinkle each fillet with salt, pepper (use 1/2 teaspoon each of salt and black pepper between all four fillets) and dill. Drizzle with 1/2 tablespoon of olive oil. Place lemon slices on top of cod.
• In a bowl (or you can do directly on the sheet pan), toss bell peppers and broccoli florets with remaining 1/2 teaspoon of salt, remaining 1/2 teaspoon of black pepper, and remaining 1 tablespoon of olive oil. Spread out onto sheet pan around cod.
• Bake for 16 to 18 minutes or until cod is cooked through, is opaque and flakes easily with a fork (insert the tines of a fork into the thickest part of the fish at an angle and twist gently; it should flake easily).Note: Cook time of the cod may vary, depending on the thickness of your fillets.
• Serve the cod and veggies, then squeeze fresh lemon juice (to taste) over the cod. This meal is also delicious served with tartar sauce and extra lemon slices or wedges. Enjoy!

HEART-HEALTHY BAKED COD FILLETS

Steps:

• Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).
• Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
• Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
• In a shallow bowl, blend egg whites and milk.
• In a gallon-sized Ziploc bag, combine fish fry mix and flour.
• Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
• Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
• Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
• Repeat for each fillet.
• Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.
• Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
• (My kids absolutely devoured these in lettuce wraps!).

BAKED COD

Steps:

• Heat the oven to 220C/200C fan/gas 7. Tip the flour into a bowl and add some seasoning. Turn each cod fillet in the flour until evenly coated.
• Heat half the oil in a non-stick frying pan over a medium-high heat. Add the cod and fry on each side for 2 mins or until golden brown.
• Transfer the cod to a roasting tin. Arrange the lemon slices and thyme on and around the fish and drizzle with the remaining oil. Bake for 10 mins or until cooked through.