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How to Bake Pacific Cod

author image Maria Parepalo
Maria Parepalo began writing professionally in 2006 and has published in medical journals as well as online. She graduated with a bachelor’s degree in laboratory sciences from Helsinki Polytechnic in 2002 and is currently working on her doctoral degree in cell and molecular biology.
How to Bake Pacific Cod
Plated pacific cod. Photo Credit Alexandra Grablewski/Lifesize/Getty Images

Pacific cod is a lean, mild fish that comes from marine fisheries, rather than being farmed. Pacific cod is a good source of vitamin B-12, niacin, protein and omega-3 fatty acids. Pacific cod fillets can be cooked by pan-frying, deep-frying, grilling, sauteing, baking and roasting. Baking is done in the oven with moderate heat and is a way to cook a delicious and a low-fat cod meal.

Step 1

Heat the oven to 350 F.

Step 2

Oil an oven-safe dish with 1 tbsp. olive oil.

Step 3

Rinse the three 6-oz.. pacific cod fillets and pat dry with paper towels. Place the fillets onto the dish and bake for approximately 12 minutes. Check the internal temperature of the fish with an instant-read thermometer. Cook until the temperature reaches 135 F.

Step 4

Heat in a small saucepan over low heat 3 tbsp. olive oil and 1 tbsp. minced garlic. Saute for 10 minutes and add 1 cup of fresh minced parsley, 1 tsp. lemon juice salt and pepper to taste. Cook for another three minutes.

Step 5

Remove the fish from the oven and place the fillets on a serving platter. Pour the parsley oil mixture over the top. Serve the cod fillets with grilled vegetables, and baked potato or rice. Makes three servings.

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