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Healthy Fish Main Dishes: 2 Baked Cod Recipes

Updated on March 12, 2011

Fish can be a main part of a healthy diet. It's low in fat and calories, which makes fish an ideal choice regardless of the type of eating plan you are following. It's also nutrient rich, making it a great selection for those concerned with eating right for overall health and well being.

Even though fish is healthy and diet friendly, most people don’t eat it as often as they should. Some people find fish to be difficult to prepare, while others feel that it's too expensive. The good news is that fish doesn't have to be costly or difficult to cook.

Ready to cook packages of frozen cod fillets are available in most supermarkets for an affordable price.  If you watch for sales and special promotions, you can often find buy on get one free offers on these packages, making it easy to stock up on a delicious healthful main dish item that you can enjoy any day of the week or time of the year.

If you'd like to find some new ways to prepare and enjoy cod fish, try one of these easy (and delicious) recipes.

Italian Style Baked Cod


  • 2 pounds of cod fillets, thawed
  • 1 small onion, diced
  • 2 tablespoons of olive oil
  • 1 clove of minced garlic
  • 2 cans of tomato sauce (15 ½ ounces)
  • 1 bay leaf
  • ½ teaspoon basil
  • Salt and pepper, to taste

Preparation Instructions

Heat the olive oil in a sauce pan over medium heat. Once the oil is hot, place the onion in the pot and stir fry until tender. Add everything except for the fish to the pot, stirring to combine. Reduce heat, cover, and simmer for 30 minutes. While sauce is simmering, preheat the oven to 350 degrees. Place the fish fillets in an 8 ½ X 11 baking dish in a single layer. Gently pour the sauce over the fish. Bake in the preheated oven for 35 – 40 minutes. When fish flakes easily, it is ready.
Lemon Pepper Baked Cod


  • 1 pound of cod fillets, thawed
  • 2 tablespoons of olive oil
  • 1 lemon
  • Salt and black pepper, to taste
  • Cooking Instructions

Preheat the oven to 350 degrees. Lightly brush the bottom of an 8 ½ X 11 baking dish with olive oil. Place the cod fillets in a single layer in the baking dish. Cut the lemon into quarters and squeeze the fresh lemon juice over all of the fish fillets. Sprinkle with salt and black pepper. Bake for 35 – 40 minutes or until fish flakes easily with a fork.

Note: These recipes will work with any mild fish with a texture similar to cod. Consider trying these recipes with flounder, whitefish, catfish, snapper, or any other similar variety that you enjoy.


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