A serving of baked cod contains approximately 120 calories, making it a low-calorie, nutritious meal option. Cod is a white fish that is lean and high in protein, making it a popular ingredient in many healthy dishes.

In addition to being a good source of protein, baked cod is also low in fat and carbohydrates. It provides a variety of vitamins and minerals, including vitamin B12, niacin, and phosphorus. Baked cod is also rich in omega-3 fatty acids, which are essential for heart health.

In this article, we'll explore the preparation, nutritional benefits, and variations of baked cod. We'll also provide tips for making the perfect baked cod at home.

Preparation of Baked Cod

To prepare baked cod, first preheat the oven to 400°F. Line a baking sheet with parchment paper or foil. Season the cod fillets with salt and pepper, and place them on the baking sheet. Sprinkle lemon juice over the top of the fillets. Bake the cod for 10-12 minutes, or until it flakes easily with a fork. Serve hot, garnished with fresh herbs if desired.

Health Benefits of Baked Cod

Baked cod is a healthy food choice for several reasons. Firstly, it’s packed with protein, which your body needs for growth and repair. Second, the fish is low in saturated fat, making it a good option for maintaining healthy cholesterol levels. The high content of omega-3 fatty acids found in cod makes it a food that can help maintain heart health.The nutrients in cod also help to keep bones strong and healthy, with effective potassium content. Including baked cod as part of a balanced diet can be helpful in providing your body with key nutrients such as phosphorus, vitamin B12, and niacin.

Nutritional Facts of Baked Cod

A 3-ounce serving of baked cod contains approximately 90 calories, 19 grams of protein, and less than a gram of fat. It also provides a variety of vitamins and minerals, including vitamin B12, niacin, and phosphorus. Baked cod is also a good source of omega-3 fatty acids, which are essential for heart health. A serving of baked cod provides approximately 70% of the daily recommended intake of omega-3 fatty acids. Because it is low in carbohydrates and fat, baked cod is an excellent food choice for those watching their weight or managing their blood sugar levels.

Recommended Serving Size for Baked Cod

The recommended serving size for baked cod is 3-4 ounces per person. However, this can vary based on individual caloric needs and dietary goals. It is important to note that serving size can impact the nutritional content of the meal. It is always recommended to measure portion sizes accurately to maintain a balanced diet and healthy weight. Opting for baked cod can be a nutritious and satisfying option, so it’s important to consume it in moderation to reap its full health benefits.

Variations of Baked Cod

Baked cod can be prepared in many different ways to suit individual preferences. Some popular variations include: Baked cod with lemon and garlic: Add minced garlic and lemon zest to the cod fillets before baking for a tangy, savory flavor. Baked cod with herbs and butter: Mix melted butter, chopped herbs, and breadcrumbs to make a seasoned crust for the cod before baking.

Baked Cod with Lemon and Garlic

To make baked cod with lemon and garlic, you will need: - 4 cod fillets Directions: Preheat the oven to 400°F. Season the cod fillets with salt and pepper, and place them on a baking sheet lined with parchment paper. Sprinkle minced garlic and grated lemon zest over the top of the fillets. Bake for 10-12 minutes, or until the fish flakes easily with a fork. Serve hot.

Baked Cod with Herbs and Butter

To make baked cod with herbs and butter, you will need: - 4 cod fillets Directions: Preheat the oven to 400°F. Mix melted butter, chopped herbs, and breadcrumbs in a small bowl. Season the cod fillets with salt and pepper, and place them on a baking sheet lined with parchment paper. Spread the herb and breadcrumb mixture over the top of the fillets. Bake for 10-12 minutes, or until the fish flakes easily with a fork. Serve hot.

Baked Cod with Vegetables

To make baked cod with vegetables, you will need: - 4 cod fillets Directions: Preheat the oven to 400°F. Arrange the sliced vegetables in a single layer on a baking sheet lined with parchment paper. Season the vegetables with salt and pepper. Place the cod fillets on top of the vegetables. Bake for 10-12 minutes, or until the fish flakes easily with a fork. Serve hot.

Tips for Making the Perfect Baked Cod

To ensure that your baked cod turns out perfectly every time, we recommend the following tips: - Use fresh cod fillets that are free of any bad odors. - Bake the cod in a preheated oven to ensure even cooking and to avoid overcooking or undercooking the fish.

Baked Cod Recipe

To make baked cod, you will need: - 4 cod fillets Directions: Preheat oven to 400°F. Line a baking sheet with parchment paper or foil. Season the cod fillets with salt and pepper, and place them on the baking sheet. Sprinkle lemon juice over the top of the fillets. Bake the cod for 10-12 minutes or until it flakes easily with a fork. Serve hot.