This healthy cod recipe is a classic here in Italy, the cod cooks in the oven for 20 minutes over a thin layer of potatoes and onions.
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Recipe video below
It is very easy to make and it is perfect for the Summer as it cooks quickly in the oven.
You can use either cod or haddock, both chunky flaky fish that can be baked in 20 minutes.
It is a light healthy dinner and here I serve it with a healthy baked ratatouille.
If you are either on a diet or have friends over, this dinner is both healthy and fancy.
As a matter of interest, I always cut my fish over a dedicated fish board as it is more hygienic.
I use a Joseph Joseph Large Index Advance Chopping Board Setyou can find on Amazon (affiliate link)
Each board is colour coded and has a symbol indicating its use e.g. meat (red), fish (blue), vegetables (green), and cooked food (white).
Here are more of my favourite kitchen tools
Main Course
Italian
fish, healthy meal, seafood
- 1
filet
halibut
or cod - 2
small potatoes - 1
onion - 1
tsp
salt - pepper
- 2
tbsp
extra virgin olive oil
Use a small baking tin about the same dimension as the halibut filet, lightly grease with olive oil
Peel the potatoes and the onion and slice them very thin with a slicer
Cover the base of the baking tin with a layer of potatoes and onion seasoned with salt and pepper
Season the halibut filet with salt and pepper on both sides and lay it on top of the potatoes
Pour 1 more tbsp of olive oil on top
Cook in a hot oven for 20 minutes at 180 C 350 F
Recipe Video
Calories 348 calories per serving
Fat 15 gr per serving
Carbohydrates 31 gr per serving
Proteins 24 gr per serving
Sugar 6 gr per serving
Sodium 1237 mg per serving
Nutritional information is provided for general purpose only. It is not intended to amount to advice on which you should rely.
PIN FOR LATER:
A 20 minute meal, flavored with potatoes and onion on a weeknight is a blessing!
Thanks, it is indeed
Ahhh. I love a meal like this! So satisfying!
thanks, it is
That cod looks so delicious Laura! I love white fish and cod is among my favorite! I can’t wait to make this for Chris as he is a big fan of cod too!
Oh, lovely. Let me know how you like it
This meal is fabulous! quick and tasty weeknight meal, that is amazing!
Thank you
I am absolutely in love with halibut and could easily eat it a few times a month. Great post…thanks for sharing your recipe! 🙂
Thank you, so happy you like it
Can’t wait to try would you believe I’ve never cooked fish!?!? Any suggestion for someonthing other than potatoes underneath. Husband is diabetic and can’t eat them.
Great to hear you are finally going for it. You can use tomatoes or zucchini/courgettes but make sure you cut them very thin and do not put too many otherwise they will not cook enough in 20 minutes. Use the onions as from the recipe