Low-Cal Baking

Baked Cod with Potatoes

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Average: 4.8 (6 votes)
(6 votes)
Baked Cod with Potatoes

Baked Cod with Potatoes - Healthy and Flavorful Oven Bake

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 10 min.
Ready in

Healthy, because

Even smarter

Unlike salmon, cod is a very low-fat fish, which makes this dish particularly light. But what it does bring along: the trace element selenium for the immune system, tooth-protecting fluorine as well as iodine for hormone production.

If you like, you can also refine the fish from the oven with aromatic cheese, for example Grana Padano.

Ingredients

for
4
Ingredients
7 ounces waxy potatoes
salt
2 tablespoons olive oil
2 tomatoes
2 scallions
28 ounces Cod
freshly ground peppers
2 handfuls coarsely chopped parsley
1 tablespoon lemon juice
How healthy are the main ingredients?
potatoparsleyolive oilsalttomato

Preparation steps

1.

Peel and rinse potatoes, cook in salted water for about 30 minutes or until potatoes are tender.

2.

Grease a baking dish with a little oil.

3.

Blanch tomatoes in hot water, rinse in cold water and peel, quarter and remove seeds, dice finely. Rinse and dry scallions, cut into rings. Rinse and pat dry fish, cut into approximately 4 equal pieces. Season with salt and pepper and place into the baking pan.

4.

Drain potatoes and let evaporate briefly. Mash with a fork until lumpy, combine with tomatoes, scallions, half of parsley, remaining oil and lemon juice. Spread mixture on top of fish and bake in preheated oven at 200°C / 400°F for about 20 minutes. 

5.

Sprinkle with remaining parsley and serve.