Baked Cod Fish Recipe

FISH RECIPE ALERT: HEALTHY BAKED COD

  • PREP: 20 minutes
  • COOK: 20 minutes
  • 2 Servings

Finding a great fish recipe that family members, young and old, can all savor and enjoy is truly a treasure!  This new baked recipe series aims to give you the ultimate fish-dish alerts that you can refer to anytime. For instance, read on and try this new one- Fish-Dish Alert: Baked Cod Recipe.  You’re most welcome!

 WHAT IS SO SPECIAL ABOUT A FISH DISH?

Consuming fish, especially after the holidays or any other seasons of feasting your heart out, is truly most welcome to everyone’s palate.  There are so many advantages of eating awesome fish meals, as follows:

  • Fish is a lean and healthy source of proteins and minerals
  • The best source of omega-3 fatty acids for heart and brain health
  • Helps lower risks of heart ailments and stroke
  • Helps lower triglyceride
  • Helps lower blood pressure

 WHAT ARE THE BEST FISH TO EAT?

There are so many different fishes in the ocean! Or anybody of water at that.  But literally, here is a list of fish that are best recommended to be part of your regular diet for health reasons.

  • Wild salmon
  • Cod
  • Tilapia
  • Herring
  • Mahi-mahi
  • Mackerel
  • Rainbow Trout, also lake trouts
  • Sardines
  • Tuna, especially yellowfin and albacore tunas
  • Bass
  • Arctic Char
  • Wild Pollock

HOW TO EAT FISH

Experts from the American Health Association (AHA) highly espouse the importance of including fish as part of a healthy diet.  It is recommended to consume fish at least 2 servings per week especially those with high omega fatty acids such as salmon, herring, mackerel, trout, sardines, and tuna.

 However, there are some warnings you should heed from these experts on eating fish:

  • Thoroughly cook fish at the recommended temperature where fish meat is opaque and flakes to make your dishes not only delicious but also safe, healthy and free of any bacteria
  • If you are buying fish, be sure to store them properly
  • Choose fishes with low-mercury, a toxin that affects the health of pregnant women and children
  • Low-mercury and rich in omega 3 fatty acid fishes include:  trout, salmon, sardines, and Atlantic mackerel
  • Low-mercury with a bit of omega 3 fatty acids are fishes such as tilapia, catfish, sole, and flatfish.
  • Albacore tuna should be eaten once a week, based on Food and Drug Administration (FDA) guidelines
  • Avoid eating king mackerel which is high in mercury, also based on FDA guidelines

MAKE EATING FISH PART OF YOUR REGULAR DIET

Equipped with an arsenal of knowledge on fish dishes, you are ready for a new year of eating healthy and staying healthy.  Let this be your goal as well as your motto. Eating fish will greatly help you achieve your life goals. Here’s a treasure of a fish-dish recipe to add to your library.

Don’t forget to leave us a comment once you’ve tried this dish. Spread the love and share this with your friends, too!

BAKED COD RECIPE

The secret to achieving your life's goals is staying healthy. Build a love for fish by watching for these fish-dish alerts. Try this healthy fish recipe.
Course Breakfast, Main Course
Cuisine American
Keyword baked catfish recipe, healthy food, healthy recipes, healthy seafood recipe
Prep Time 20 minutes
Cook Time 20 minutes
Servings 2

Ingredients

  • 2 pieces Cod center cut fillets
  • 1/2 cup Breadcrumbs
  • 1/4 cup Parmesan cheese shredded
  • 1 tsp Garlic paste
  • 1 Lemon
  • 1 tsp Salt
  • 1 tsp Ground black pepper
  • Parsley leaves minced
  • 2 tbsp butter

FOR TAMARIND CHUTNEY:

  • 1/2 cup Dry Tamarind
  • 1/2 cup Brown sugar
  • 1/2 cup Cumin seeds
  • 1 Red Chili (dry)
  • 1 1/2 cup Water

Instructions

  • Preheat the oven to 425 degrees F.
  • Obtain the zest of the lemon before squeezing out juice from half of it.
  • In a bowl, mix the lemon zest, bread crumbs, parsley leaves, and parmesan cheese.
  • Mix the butter with lemon juice, garlic paste, salt, pepper, and coat the cod fillets on each side.
  • Spread the bread crumb mixture on the lemon coated fillets on each side.
  • Place a baking sheet under the cooling rack and set the coated fillets on it.
  • Place the cooling rack into the oven and bake until the fish is cooked.
  • Serve the dish with lemon-flavored mayo or tamarind chutney.

To Make the Tamarind Chutney

  • Soak the dry tamarind in a cup of water for an hour till it becomes mushy and soggy.
  • Drain the water into a separate bowl and keep it aside and take out the tamarind pulp.
  • Add the tamarind pulp to the blender along with brown sugar, red chili, and cumin seeds. Grind it into a blend.
  • Add a few tablespoons of water to get a smooth consistency.

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