Baked Cod with Roasted Potatoes and a Side Salad
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Enjoy a healthy and delicious meal with this Baked Cod with Roasted Potatoes and a fresh side salad. This dish is easy to prepare and perfect for a nutritious dinner that the whole family will love.
Baked cod with roasted potatoes and a side salad is a wholesome, flavorful dish that’s perfect for a balanced meal, especially for the Mediterranean Diet. This recipe combines tender, flaky cod seasoned to perfection, crispy roasted potatoes with a golden finish, and a refreshing side salad to bring freshness to your plate. Packed with nutrients, this combination is delicious and incredibly satisfying, making it an ideal choice for a nutritious lunch or dinner. Prepare to enjoy a meal that’s as easy to make as it is delightful to eat with this Baked cod with roasted potatoes recipe!
Cod is a highly nutritious fish that offers a range of health benefits, making it an excellent choice for a balanced diet. Here are some of its key health benefits:
- Rich in Lean Protein
Cod is an excellent source of high-quality protein, essential for muscle growth, repair, and overall body function.
Protein also helps maintain satiety, making cod a great choice for weight management. - Low in Fat
Cod is low in total fat, making it a heart-healthy option, especially for those monitoring their cholesterol or fat intake. - High in Omega-3 Fatty Acids
While not as rich in omega-3s as salmon, cod still provides a healthy dose of these essential fats, which support brain function, reduce inflammation, and promote cardiovascular health. - Packed with Vitamins
Vitamin B12: Essential for red blood cell formation, nervous system health, and DNA production.
Vitamin D: Supports bone health and immune function.
Niacin (Vitamin B3): Helps improve cholesterol levels and supports energy production. - Rich in Minerals
Phosphorus: Crucial for healthy bones and teeth.
Selenium: Acts as a powerful antioxidant, protecting cells from damage and supporting thyroid function.
Potassium: Helps regulate blood pressure and supports heart health. - Supports Heart Health
The combination of lean protein, low saturated fat, and omega-3 fatty acids in cod promotes heart health by reducing inflammation and improving cholesterol levels. - Good for Brain and Cognitive Health
Omega-3s and B vitamins in cod contribute to improved cognitive function and may reduce the risk of age-related neurological conditions. - May Aid in Weight Management
Its high protein content and low calorie density make cod a filling yet low-calorie food, ideal for those aiming to lose or maintain weight. - Promotes Healthy Skin
Selenium and omega-3 fatty acids in cod support skin health by reducing inflammation and protecting against oxidative damage.
Including cod in your diet is a delicious and nutritious way to support your overall health while enjoying its light, delicate flavor.
Servings: 4
Prep Time: 15 minutes
Cooking Time: 30 minutes
Ingredients
- 4 cod fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
- Lemon slices for garnish
- 4 large potatoes, cut into wedges
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon rosemary
- Salt and pepper to taste
- 4 cups mixed greens
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/4 red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
The Recipe: Baked Cod With Roasted Potatoes
Baked Cod with Roasted Potatoes
Ingredients
- 4 cod fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley chopped, for garnish
- Lemon slices for garnish
- 4 large potatoes cut into wedges
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon rosemary
- Salt and pepper to taste
- 4 cups mixed greens
- 1 cup cherry tomatoes halved
- 1 cucumber sliced
- 1/4 red onion thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Place the cod fillets on a baking sheet lined with parchment paper.
- In a small bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, and pepper.
- Brush the mixture over the cod fillets.
- Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
- Garnish with fresh parsley and lemon slices before serving.
- Toss the potato wedges with olive oil, garlic powder, rosemary, salt, and pepper.
- Spread the potatoes on a baking sheet in a single layer.
- Roast in the preheated oven for 25-30 minutes, or until golden and crispy, turning once halfway through cooking.
- In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion.
- In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- Drizzle the dressing over the salad and toss to combine.
- Plate the baked cod alongside the roasted potatoes and the side salad.
- Enjoy your meal with a glass of white wine, if desired.
Proper storage of leftover baked cod ensures its freshness and safety for future meals. Here’s how to store Baked cod with roasted potatoes correctly:
- Cool Quickly
Allow the baked cod to cool to room temperature within 2 hours after cooking to avoid bacterial growth.
Do not leave it out longer than 2 hours, as this increases the risk of spoilage. - Use Airtight Containers
Place the leftover cod in an airtight container to prevent it from drying out and to keep odors from other foods in the fridge from affecting it. - Refrigerate
Store the container in the refrigerator at a temperature of 40°F (4°C) or below.
Consume the leftovers within 2-3 days for optimal freshness and safety. - Freeze for Longer Storage
For longer storage, freeze the leftover cod:
Place it in a freezer-safe container or wrap it tightly in aluminum foil or plastic wrap, then place it in a resealable freezer bag.
Label the bag with the date for tracking.
Frozen baked cod can be stored for up to 3 months. - Reheat Properly
Refrigerated Cod: Reheat in the oven at 325°F (165°C) for 10–15 minutes or in a skillet over low heat to maintain moisture.
Frozen Cod: Thaw overnight in the refrigerator before reheating. Avoid microwaving directly from frozen to prevent uneven heating.
Ensure the cod reaches an internal temperature of 165°F (74°C) before eating.
By following these steps, you can safely enjoy your Baked cod with roasted potatoes leftover while maintaining its flavor and texture.
