Baked cod recipe

An irresistible twist on a classic favorite

As the weather gets warmer, I always tend to crave seafood. There is nothing quite like the taste of fresh seafood from the coast. Spring has arrived and I can smell the salt water as I envision the beach while sitting at my desk. You may not be at the beach, but you can make your own delicious fresh fish at home.

Cod is available throughout the year and is a pleasing and lower-calorie substitute for meat protein. The typical portion size of cod has less than 90 calories and 1 gram of fat, and 15 to 20 grams of protein. It also contains niacin, phosphorous and vitamin B12. Cod also promotes heart heath because it is a good source of omega-3 fatty acids.

Cod is versatile, making it easily adaptable to all methods of cooking. It can be paired with flavorful seasonings, lemon juice, crackers and vegetables or fruit, as well as many other options for an appetizing taste. Try this recipe that combines items easily found in your kitchen for a delectable entrée.

Baked cod with orange sauce

1 teaspoon olive oil
10 cherry or grape tomatoes
¼ cup orange juice
1 tablespoon balsamic vinegar
¼ teaspoon plus ½ teaspoon dried basil, divided
2 portions of cod
1/8 teaspoon salt
¼ teaspoon ground pepper
Cooking spray

Preheat oven to 400 degrees. Place olive oil and tomatoes in a saucepan over medium-high heat, stirring occasionally. Cook 5 minutes and add orange juice, balsamic vinegar and ¼ teaspoon basil. Stir. Let boil slowly, uncovered for 15 to 20 minutes until liquids are reduced and sauce begins to thicken.

While sauce is cooking, pat the cod dry. Place on a baking sheet lightly coated with cooking spray. Sprinkle with the remaining ½ teaspoon basil, salt and pepper. Place in a 400-degree oven and bake 10 to 12 minutes, until fish flakes easily with a fork and internal temperature is 145 degrees. Serve warm with the orange sauce and a side of roasted or baked sweet potatoes and your favorite vegetable.


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