Properly cooked fish is not only healthy, but also very tasty, juicy and aromatic.
Do not forget that it must be included in the human diet, cook it at least twice a week.
Cod meat contains many useful trace elements: vitamins (A, D, B, B12, C), iodine, calcium, phosphorus, omega-3 fatty acids and much more.
In addition, this fish is perfect for a diet table, its calorie content is only about 80 kcal per 100 grams.
Oven cod fillet - general cooking principles
To make the cod fillet cooked in the oven tasty, choose the fish correctly. It is worth paying attention to such important points:
• When buying a whole carcass, look at the gills and eyes. The eyes should be convex, not cloudy. Gills - not damaged.
• When purchasing a carcass without a head, be sure to look at the cut, the color should be a natural pinkish-beige, without a yellow tint, the meat itself should not be loose.
• Smell the fish, the aroma should be characteristic of the fish, without additional pungent odors.
• The belly of the fish should not be damaged or torn.
• When buying a frozen cod filet, make sure that the glaze is shiny, transparent. There shouldn't be snow. If the fillet is in the package, the package must be intact, not torn.
You can cook a variety of dishes from cod fillet, fish and are fried, boiled and steamed. But the most juicy and delicious is the baked fish in the oven.
You can cook such a whole fillet, and cut into pieces and grinds in a meat grinder. Cod fillet is spread on a baking sheet or in a form, either in raw form or by pre-pickling or roasting. It all depends on the availability of additional ingredients.
As a supplement, use vegetables: onions, potatoes, carrots, tomatoes, cauliflower, as well as cheeses, spices, sauces. Cream, sour cream, sautéed vegetables, tomatoes or tomato paste will give juiciness to the fish. If you decide not to put additional products, wrap the cod fillet in foil or put in a baking sleeve.
Recipe One: Oven Cod Fillet in Lemon Juice and Mustard
Ingredients:
• four fillets;
• a teaspoon of mustard;
• a tablespoon of lemon juice;
• dill leaves, salt;
• vegetable oil.
Cooking method:
1. Wash the cod fillet, put it on a paper towel, dry it.
2. Mix lemon juice with salt, spray fish with this mixture. Leave to marinate for 10-15 minutes.
3. The pickled fillet is rubbed with mustard, sprinkled with finely chopped dill.
4. Cut the foil into four squares so that you can wrap the prepared fillet in them.
5. Lubricate the foil with vegetable oil, put each fillet in a separate square, carefully wrap so that there are no holes.
6. We cook by laying the fish on a baking sheet in a preheated oven (170-180 degrees) for 40 minutes.
Recipe Two: Cod Fillet with Cheese in the Oven
Ingredients:
• a pound of fish
• 70 grams of cheese;
• 50 ml of vegetable oil;
• egg;
• flour;
• 50 grams of mayonnaise;
• salt pepper.
Cooking method:
1. First of all, prepare the fish: wash it, dry it. Cut the fillet into two or three parts.
2. Salt and pepper each piece of cod, let the fish soak in spices for 15-20 minutes.
3. While the fish is pickling, prepare the cheese batter: we rub the cheese on the fine side of the grater, mix it with mayonnaise and egg.
4. Pour the flour into a bowl.
5. Pour the oil into the baking dish, put it in the oven, warm it up to 180 degrees.
6. Carefully take out the mold with warmed butter, spread the fish evenly next to it, dipping it first in flour, then in cheese batter.
7. Bake for 10 minutes at the same temperature.
Recipe Three: Oven Cod Fillet with Vegetables
Ingredients:
• kilogram of cod filet;
• three large tomatoes;
• onion;
• Bell pepper;
• three cloves of garlic;
• parsley leaves;
• 80 ml of olive oil;
• half a lemon;
• oregano, salt, pepper.
Cooking method:
1. Cut washed and dried fish into small pieces about 5 centimeters wide.
2. Peel and chop the garlic in a garlic press.
3. Mix in a large bowl olive oil, salt, ground pepper, chopped garlic, lemon juice and oregano.
4. Put the fish in the marinade, leave it to soak for an hour with oil and spices.
5. While the cod is pickled, peel all the vegetables.
6. Cut the sweet pepper into cubes, onion with the finest half rings, tomatoes in small pieces.
7. Put all the vegetables in a bowl, mix them with salt and pepper.
8. Lubricate the baking sheet with oil, spread the vegetables on the bottom, evenly distribute them around the entire perimeter.
9. Gently spread the cod on top.
10. Cook for 40 minutes in an oven preheated to 185 degrees.
Recipe Four: Oven Cod Fillet in Sour Cream Sauce
Ingredients:
• 600 grams of cod;
• onion, carrots;
• 60 ml of vegetable oil;
• three tablespoons of flour;
• dill;
• 100 ml of water;
• 160 g sour cream;
• salt.
Cooking method:
1. Wash and dry the cod. Cut into large cubes, rub with salt.
2. We heat vegetable oil in a frying pan, fry the fish, after pre-baking each piece in flour, for 2-3 minutes on all sides, stirring continuously.
3. We shift the fried fish into a plate.
4. Peel and chop the onions and carrots: onions - a quarter of the rings, carrots - the thinnest straws.
5. Fry both ingredients in a different pan in vegetable oil until softened. Vegetables should not be overcooked, unless they acquire a pleasant golden color.
6. Put the fillet in the form, spread the sautéed vegetables on top.
7. Pour cod fillet with sour cream sauce, making it from water, sour cream, salt, chopped dill.
8. Bake cod fillet in the oven at 160 degrees 10 minutes.
Recipe Five: Oven Cod Fillet Casserole
Ingredients:
• kilogram of potatoes;
• 600 grams of cod fillet;
• two onions;
• 100 grams of mayonnaise;
• parsley;
• salt, vegetable oil;
• dried basil.
Cooking method:
1. Peel the potatoes and cut into circles with a thickness of 5 mm.
2. Put the potatoes in a pan, pour boiling water, cook over low heat for about 10-12 minutes, put them in a colander. If the variety is boiling - cook no more than 7 minutes.
3. Defrost cod fillet and cut into pieces 2 cm wide.
4. Put the fish in a bowl, sprinkle with salt, pepper, mix with mayonnaise. Leave for 10 minutes.
5. Peel the onion and cut into half rings, fry it until golden brown and completely soften in butter heated in a pan.
6. Turn on the oven 180 degrees. Lubricate the mold with butter.
7. Spread half the potatoes, salt.
8. Next, put the fried onions, then the fish in mayonnaise.
9. Put the rest of the potatoes with the last layer, salt, grease with mayonnaise.
10. Put the form on the middle wire rack, cook for 40 minutes.
11. Before serving, decorate with herbs.
Recipe Six: Cod Fillet in Lavash in the Oven
Ingredients:
• one thin pita bread;
• four cod fillets;
• two eggs;
• 30 grams of sour cream;
• onion;
• vegetable oil;
• 80 grams of cheese;
• salt.
Cooking method:
1. Fry finely chopped onions in vegetable oil.
2. Wash the fillet and cut into 3 longitudinal parts (thin strips) of the same width.
3. Mix the eggs with sour cream and salt in a bowl.
4. Rub the cheese on the finest grater.
5. Cut thin pita bread into squares, the amount is the same as the strips of cod.
6. Preheat the oven to 180 degrees.
7. We take silicone molds, line them with baking paper.
8. Place in the form of squares pita bread.
9. We turn each strip of cod steering, put it in an impromptu basket.
10. Put in each basket one tablespoon of sour cream and egg mixture.
11. Sprinkle with grated cheese.
12. Bake for 20 minutes.
Recipe 7: Oven cod fillet and cauliflower casserole in the oven
Ingredients:
• kilogram of cod filet;
• 800 grams of cauliflower;
• two carrots;
• three onions;
• two tomatoes;
• 160 ml of milk;
• egg;
• 220 grams of cheese;
• salt, spices, frying oil.
Cooking method:
1. Turn on the oven 180 degrees, while we are engaged in products, it just warms up.
2. Rub the peeled carrots on the large side of the grater, chop the onion in small cubes. Fry both vegetables in hot oil until soft and a pleasant golden color.
3. Put the passerving evenly on the bottom of the heat-resistant form.
4. Lay the cod fillet on top, cutting it into small strips.
5. Salt, add spices and salt to taste. We put in the oven for 15 minutes.
6. Cut the cauliflower inflorescences from a head of cabbage, put them into boiling water for 5-7 minutes.
7. We take out the ready cabbage from the pan with a slotted spoon, cool it a little and cut it.
8. Mix the egg and milk in a bowl, add salt and pepper.
9. Rinse the tomatoes, wipe with a towel and cut into small cubes.
10. We take out the form from the oven, spread the cauliflower on top of the fish, fill it with a milk-egg mixture.
11. We lay out the cubes of tomatoes, sprinkle with grated cheese.
12. Bake until hot another 25 minutes.
Oven cod fillet - useful tips
• Guided by these recipes, you can bake in the oven not only cod fillets, but also any other fish. In addition, you can use not only fillet, but also a whole carcass, only in this case, the cooking time should often be slightly increased.
• If you decide to add potatoes to the cod, do not forget to pre-heat it (cook or fry). The fact is that the fish cooks very quickly, and raw potatoes can be baked.
• To give the dish a special aroma and taste, marinate the cod before cooking. It can be just salt with pepper, lemon juice, your favorite spices and spices. You just shouldn’t put a lot, the taste of the fish is very tender, and the extra spices will simply kill him.
• So that when baking the apartment is not filled with the specific smell of fish, sprinkle the fillet with lemon juice before cooking.
• If you use sour cream or cream sauce for baking, make sure that the temperature does not exceed 160 degrees. Boiling such sauces is not advisable.
• Do not know how to wash fish smell from the dishes used for baking? Use lemon juice or vinegar. And it is better to immediately cover the form with foil.
• You can get rid of the smell of fish on your hands by rubbing them with coffee grounds or lemon, orange peel.
• Use the form by size, by the number of ingredients. If the dishes are completely filled, the dish will turn out to be tender and juicy, half dry. Or cover the food with foil.
• Bake fish just before the meal. Hot and only from the "oven" it is more aromatic and tasty. Lying fish, unfortunately, loses these qualities.
