Simple, Yet Delicious, Baked Cod

Are you afraid when fish swim into the kitchen?  I was.  But I knew it was time to swim with the guppies when I learned just how deficient we are in omega 3s, selenium, iodine, vitamin B12, zinc, choline, and more.  Seafood is a complete swimming package of all these.  My kids didn’t like fish much, aside from sweet-glazed salmon, but I knew it was high-time to start puttin’ the moves on.   Here’s a seafood recipe that got me what I asked for:  Seafood success.  What do I like about it?

  • Easy to prepare
  • Easy to bake
  • Can make the side dishes while it bakes
  • It is rich in omega 3s, iodine, selenium, and B vitamins
  • The fish flavor is mild so it is tolerated by picky eaters better
  • Ours is wild-caught and brought to my door by the Schwan’s man
  • Cod keeps well in the freezer so you can keep it on hand
  • The sauce that comes together while baking is pan-licking awesome

I have always served this with rice which I make while it’s baking.  If I didn’t serve this with rice, I’d choose “cauliflower rice.”  Drizzling the sauce over the rice and fish before serving is a must.  I don’t understand how the sauce bakes up so fabulously, but it does.

Cod_2

Ingredients:

  • 4-5 cod filets, about 5 ounces each, thawed
  • A very generous 1/4 cup olive oil
  • 2 teaspoons lemon zest
  • Juice squeezed from one lemon
  • 1/2 teaspoon salt
  • 1-2 garlic cloves, fresh pressed/minced
  • 2 teaspoons dried oregano
  • 1/4 cup finely chopped fresh parsley

Instructions:

  1. Preheat oven to 400 degrees F (204 degrees C).
  2. Lay cod filets in a 9X13 glass baking dish.
  3. Mix together remaining ingredients in a medium-sized bowl:  Olive oil, lemon juice, lemon zest, salt, minced garlic clove, dried oregano, and fresh chopped parsley.  Whisk well.
  4. Pour entire mixture over cod filets.
  5. Bake for approximately 20 minutes or until the cod falls apart in flakes and is opaque white when you pierce the middle of a filet with a fork.

We always serve this with rice.  I plate it by putting a scoop of rice on the kids’ plates.  Then drizzling some of the sauce over the rice for flavor and moistness.  Finally, a fish filet is placed just on the edge of the rice and also drizzled with a little sauce.  Something green goes along side, usually steamed broccoli.

Family “gustar” report:  8/8 eaters (my whole family and grandparents) have approved.  I like this recipe and we eat it about every 10-14 days.

Closing 

Please know on this recipe, you can adjust amounts and types of ingredients.  For example, if you have only dried parsley, use that but decrease the amount by about half.  If you only have garlic powder, that’ll be okay for flavor.  Just use about a 1/2 teaspoonful or so.  There’s room for play.  The only time I was unhappy was when I used too much lemon zest.

When I know that my kids need to be eating something that they don’t like because their bodies flat-out need it, I put the moves on them.  I go after them.  Have you ever been wooed?  Chased?  Flirted with? Charmed?  Did he win you over?  Did she steal your heart?  How did it happen?  Overnight?  With flowers?  With words?  With kisses?  Did you play hard to get?  My kids play coy a lot, and I just keep making advances.  I won’t take “No” for an answer.  They need vegetables and seafood.  I just know it.  I can see the biochemistry on paper.  So I’ll be the persistent courtier.  I’ll always win them over, one kiss, one hug, one new recipe at a time.

 

Happy Weekend!

~~Terri

25 thoughts on “Simple, Yet Delicious, Baked Cod

  1. mommytrainingwheels

    We love fish here. The only thing that is hit and miss is salmon. Charles definitely isn’t a fan, but sometimes he eats it. I love pan-fried trout. We don’t eat white fish very often, I’ll definitely try this one out.

    Reply
    1. thehomeschoolingdoctor Post author

      That’s a lucky score to have fish lovers! This recipe reminds me of the paprika chicken in its simplicity and how the flavors come together. Heck, you could even add some beloved paprika!

      Out of curiosity, is that typical for your region of Canada to eat mostly trout and salmon? They do a lot of walleye here.

      Terri

      Reply
      1. mommytrainingwheels

        I’ll likely try it once with and once without. It’s as good an excuse as any to use more smoked paprika!

        Yep, the most common fish here are salmon trout, salmon and sole. I have no clue what a walleye is!

      2. thehomeschoolingdoctor Post author

        And I’ve heard of sole, but I don’t really know what it is! Walleye is found extensively in Wisconsin but also other parts of the Upper Midwest US. When I was a kid, the “fish man” would always travel to our state from Wisconsin to sell his fish. Its distribution has something to do with the way the glaciers came down (from you all-haha–the cold stuff is all your fault…). It’s named for its eye and also called yellow perch. There you go. Now I’m getting hungry.

    1. thehomeschoolingdoctor Post author

      Hope if you try it, you like it. It’ll work with probably any white fish, but we like the cod. Try to find a lemon. We made it last night and we were out of lemons (but I didn’t know when I started). So we used bottled lemon juice. Just wasn’t the same.

      Writing a book and building a house are two things that I’ve heard are beyond stressful. I avoid stress. 🙂 How did you and Chad survive book writing?

      Terri

      Reply
      1. andthreetogo

        Luckily there are lemons here right now… Will have to make this soon!
        Let’s see, how did we make it through… Well, I was really supportive and chad was really determined. He would go to work, come home for dinner and go out to write for a couple hours about 3 times a week. That was with the first book…
        Kind of the same for the second book coming out… Except he worked less hours so we were able to spend a little more time with him 🙂

      2. thehomeschoolingdoctor Post author

        We take it for granted in the US that all ingredients are available all year, don’t we!? Chad must be a focused, efficient writer. I could use some tips on that. His book is ready for my upcoming vacation time. Aaah. Fiction!

  2. Jhanis

    This looks delicious! We love fish but we mainly fry it and dip it in tomato and vinegar sawsawan (a dipping sauce) or make it into Kinilaw (raw fish cured in lemon and vinegar) or we grill them. Served with warm rice! Yum!

    Reply
      1. Jhanis

        No breading just a sprinkle of salt. I have not made kinilaw all by myself but I “help” my mom when she does LOL

      2. Jhanis

        I miss reading your posts too. I visit whenever I can. I have been lazy lately and there’s not much on the other blog too. Not much of a blogger these days. Wishing you and your family a lovely summer!

      3. thehomeschoolingdoctor Post author

        What’re you trying to do? Give the word lazy a new definition?

        No worry on reading my posts. You know where to find me to pick my brain. 🙂

        We will have a lovely summer, and I hope your school year goes well! Eat well.

        Terri

    1. thehomeschoolingdoctor Post author

      Hi Pam! It’s exciting when kids eat fish! I don’t know why it feels so fulfilling. Must be instinctual to feel good when you feed your kids well. The recipe looks great, and I hope your business is going exactly how you want it to go!

      Terri

      Reply
  3. Pingback: Super Easy and Delicious Pork Recipe | The HSD

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