Baked Cod Fish
Artistic Illustration
Baked cod fish is a lean, flaky white fish that is gently seasoned and cooked to perfection, making it a nutritious choice. It is a great source of protein, contributing 17.8g per serving.
Healthy Heart Food dieticians often pair this dish with Whole Wheat Pasta to create a balanced meal.
This item is served in various meal programs across NYC, including school meals, senior nutrition, and shelter feeding.
Popular Home Recipes for Baked Cod Fish
Example recipe — not from the Healthy Heart kitchen. This is a popular home-style version of Baked Cod Fish shown for general reference. It does not reflect the ingredients, preparation, or allergens in meals prepared by Healthy Heart Food Service.
Baked cod fish is a healthy and delicious dish, perfect for a quick weeknight meal. Its light seasoning enhances the natural flavors of the fish, making it a family favorite.
Ingredients
- •1.5 lb cod fillets
- •2 tbsp olive oil
- •1 tsp garlic powder
- •1 tsp paprika
- •1 tsp lemon zest
- •1 tbsp fresh parsley, chopped
- •1 tsp salt
- •0.5 tsp black pepper
- •1 lemon, sliced
Instructions
- 1Preheat oven to 400°F.
- 2Pat the cod fillets dry with paper towels and place them in a baking dish.
- 3Drizzle the olive oil over the cod fillets.
- 4In a small bowl, mix together garlic powder, paprika, lemon zest, salt, and black pepper, then sprinkle over the cod.
- 5Top with sliced lemons and sprinkle with fresh parsley.
- 6Bake in the preheated oven for 20 minutes or until the fish flakes easily with a fork.
- 7Serve immediately, garnished with additional parsley if desired.
Chef Tips
- For added flavor, add a pinch of red pepper flakes to the seasoning mix.
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Substitute haddock or tilapia if cod is unavailable.
Example home recipe for reference only — not used by Healthy Heart Food Service. For ingredient and allergen information about meals we serve, contact us.
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About This Item
This menu item is part of meal programs operated by Healthy Heart Food Service, serving schools, childcare centers, senior programs, shelters, and catering clients across New York City, Brooklyn, the Bronx, Queens, Manhattan, and Staten Island. Nutrition information is sourced from the USDA FoodData Central database and reviewed by our registered dietician. Actual values may vary based on preparation methods and serving size. For questions about our meal programs, contact us.