Heart Healthy Baked Cod Fillets Recipes

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).

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!).

PERFECT TEN BAKED COD

Steps:

• Preheat oven to 400 degrees F (200 degrees C).
• Place 2 tablespoons butter in a microwave-safe bowl; melt in microwave on high, about 30 seconds. Stir buttery round crackers into melted butter.
• Place remaining 2 tablespoons butter in a 7x11-inch baking dish. Melt in the preheated oven, 1 to 3 minutes. Remove dish from oven.
• Coat both sides of cod in melted butter in the baking dish.
• Bake cod in the preheated oven for 10 minutes. Remove from oven; top with lemon juice, wine, and cracker mixture. Place back in oven and bake until fish is opaque and flakes easily with a fork, about 10 more minutes.
• Garnish baked cod with parsley and green onion. Serve with lemon wedges.

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.

OH, COD!

Steps:

• Heat olive oil in a large frying pan over medium-high heat; cook and stir onion, garlic, and lemon pepper until onion is slightly tender, about 3 minutes. Add cod to the frying pan, flipping the cod over to coat both sides with oil.
• Cook cod in the onion mixture until it flakes easily with a fork, occasionally sliding fish around so it doesn't stick, about 4 minutes per side.
• Pour wine into the frying pan and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Slide the cod around the pan, flip it over, and slide around again until coated in wine, about 1 minute.
• Transfer cod to a serving plate; top with onion mixture and Parmesan cheese.