If you're not a fan of fish, you may have a difficult time getting the two servings a week recommended by the American Heart Association. With its mild flavor and simple cooking technique, baked cod in foil may help you meet you get more of the healthy protein in your diet.
Benefits of Cod
The American Heart Association recommends you add more fish to your weekly menu because it's a good source of protein and low in saturated fat. Fish is also a good source of omega-3 fatty acids, which are essential fats your body needs for neurological development and to make cell membranes.
Read more: 13 Types of Fish to Avoid Eating
Cod isn't as rich in omega-3 fatty acids as salmon, but it can certainly help you get more of the essential fat in your diet. According to the nutrition data from the USDA, a 6-ounce serving of baked cod has:
- 143 calories
- 0.4 gram of fat
- 35 grams of protein
- 0.1 gram of saturated fat
- 14 percent of the daily value (DV) for magnesium
- 9 percent of the adequate intake (AI) for omega-3 fatty acids
For comparison, the same serving of cooked wild salmon has 309 calories, 14 grams of fat, 43 grams of protein, and provides 243 percent of the AI for omega-3 fatty acids.
Read more: 7 Fish Recipes That Are Great for Your Heart
Baked Cod in Foil
According to Harvard T.H Chan School of Public Health, many people report that they don't eat more fish because they don't know how to prepare it. Baked cod in foil is a healthy and simple, no mess method of cooking the tender, mild-flavored fish.
Begin by preheating your oven to 400 degrees Fahrenheit. Then place your cod fillet on a sheet of foil large enough to create a closed package when folded without breaking the fish. Coat both sides of your fillet with oil and season it with salt and pepper. Fold the foil to cover your fish, place on a baking sheet and put the baking sheet in the oven.
Cooking cod in the oven takes about 15 minutes, according to Epicurious. However, you need to pay attention while cooking. The key to tasty fish is to not overcook it, because otherwise your fish may be too dry. Epicurious suggests you listen for a sizzle while your fish is in the oven, and then set your timer for 8 minutes to finish cooking.
After you take it out of the oven, let your baked cod in foil rest for 5 minutes before serving.
Read more: How Much Cod Liver Oil Can You Take?
Baked Cod Recipes
You don't have to limit yourself to salt and pepper to add flavor to your baked cod in foil. The mild-flavored fish pairs well with many herbs and spices, such as bay leaves, garlic or paprika. You can even add vegetables to your baked cod in foil, such as grape tomatoes, onions, sliced olives, mushrooms or zucchini. Slice your vegetables thinly to ensure even cooking.
If your prefer more bite, you may consider crispy baked cod. No foil needed for this recipe.
Crispy baked cod
First, preheat your oven to 400 degrees Fahrenheit. In a small bowl combine bread crumbs with cornmeal and paprika. Season your fillets with salt and pepper, coat with bread crumbs and place on an oiled baking sheet. Cook your crispy baked cod in the oven until the crumbs are golden brown and the fish opaque, about 10 minutes.
For a crispier fish, Epicurious suggests frying on the stove in oil over high heat for 1 minute per side before placing in the oven.
- American Heart Association: "Fish and Omega-3 Fatty Acids"
- Office of Dietary Supplements: "Omega-3 Fatty Acids"
- MyFoodData: "Cooked Cod and Wild Atlantic Salmon (Cooked)"
- Harvard T.H. Chan School of Public Health: "Fish: Friend or Foe?"
- Epicurious: "Cod Baked in Foil Recipe"
- Hello Fresh: "Crispy Baked Cod"
- Epicurious: "Crispy Oven-Fried Cod"
- USDA: Safe Minimum Cooking Temperatures