Your Guardian Chef

Healthy Cod Recipe Baked with Potatoes

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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.

Cod Baked With Potatoes And Onions

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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.

The secret for this recipe is the size of the thin layer of potatoes where the fish is laid.

The potatoes are cut very thinly, they absorb the juices from the fish and steam cook with it.

While they remain soft and creamy in the centre they make a nice crust in the edges.

The onion adds to the flavour and everything is cooked at perfection in just 20 minutes.

Bake for 20 minutes

3 Swordfish Recipes

I love to eat fish in the Summer, you can make so many light and healthy recipes.

Below you will find some more ideas of easy healthy fish recipes for a quick dinner or for entertaining.

 

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

 

Halibut Baked With Potatoes And Onions
Print Recipe
5 from 5 votes

Healthy Cod Recipe

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.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Italian
Keyword: fish, healthy meal, seafood
Servings: 2 people
Calories: 348kcal

Ingredients

  • 1 filet halibut or cod
  • 2 small potatoes
  • 1 onion
  • 1 tsp salt
  • pepper
  • 2 tbsp extra virgin olive oil

Instructions

  • Use a small baking tin about the same dimension as the halibut filet, lightly grease with olive oil
    Cover 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
    Layer of onion and potatoes
  • Season the halibut filet with salt and pepper on both sides and lay it on top of the potatoes
    Lay the cod over the potatoes
  • Pour 1 more tbsp of olive oil on top
    Season with salt pepper and oil
  • Cook in a hot oven for 20 minutes at 180 C 350 F
    Bake for 20 minutes

Video

Notes

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.
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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. #yourguardianchef #seafood #healthyfood
 

Reader Interactions

Comments

  3. 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!

    Reply

  6. 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.

    Reply

    • 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

      Reply

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