High in protein and low in saturated fat, cod fillets also provide a boost of iodine and potassium. The white fish bakes quickly in the oven and doesn't demand complicated preparation. Baked, non-oily fish such as cod does benefit from a topping to moisten it , however, because oven-cooking is more of a drying process than poaching or frying.
Preheat the oven to 425 degrees Fahrenheit.
Spray a rimmed baking sheet or baking dish with nonstick cooking spray.
Whisk together a coating to flavor the cod and provide moisture during the baking process. Effective options include low-fat mayonnaise mixed with flavoring agents at a ratio of about 2 parts mayonnaise to 1 part flavoring agents.
Sprinkle breadcrumbs over the mayonnaise coating, if desired. Drizzle a small amount of melted butter or low-fat spread over the breadcrumbs.
Put the cod fillets in the baking dish or on a rimmed sheet, and set them in the preheated oven. Set the timer for 10 minutes.
Remove the fish from the oven when a cooking thermometer confirms an internal temperature of 145 degrees Fahrenheit, and the fish flakes easily.
- Bon Appetit: Baked Cod and Potatoes with Mustard-Horseradish Sauce
- Epicurious: Baked Cod with Orange, Caper and Olive Sauce
- Cooking Light: Easy Baked Fish Fillets
- Reader's Digest: White Fish
- Foodsafety.gov: Safe Minimum Cooking Temperatures
- National Fisheries Institute: Cod Fillets with Greek Salsa
- National Fisheries Institute: Basil Baked Cod Fillets
- Fine Cooking: Pistachio-Crusted Cod Fillets