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You are here: Home / Recipes / Main Course / Healthy Cod Recipe Baked with Potatoes

Healthy Cod Recipe Baked with Potatoes

Last modified on 18th March 2019. Originally posted on 6th August 2018 12 Comments

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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

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

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.

Bake for 20 minutes

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.

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.

3 Swordfish Recipes
Halibut Baked With Potatoes And Onions
Print Recipe Pin Recipe
5 from 5 votes

Healthy Cod Recipe

This fish pie is an inspiration from an Irish fish pie I had in Howth, near Dublin. The fish was fresh just brought into harbour by the fishing vessels and a Mediterranean flavour was added to the fish pie. So here it is: a mix of Atlantic fish with a Mediterranean twist. #yourguardianchef #s#seafoodrecipe #seafoodstew
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Italian
Keyword: fish, healthy meal, seafood
Servings: 2 people
Calories: 203kcal
Author: Laura Tobin

Ingredients

  • 1 filet halibut or cod
  • 2 small potatoes
  • 1 onion
  • 1 tsp salt
  • black pepper
  • 2 tbsp extra virgin olive oil
US Customary – Metric
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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

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Nutrition

Nutrition Facts
Healthy Cod Recipe
Amount Per Serving
Calories 203 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g6%
Sodium 1170mg51%
Potassium 396mg11%
Carbohydrates 18g6%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin C 18.8mg23%
Calcium 22mg2%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.
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Filed Under: Main Course, Mediterranean cuisine, Mediterranean Fish and Seafood, Recipes Tagged With: Easy, Low Cal, Mediterranean, seafood

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Reader Interactions

Comments

  1. Tina Dawson | Love is in my Tummy

    6th August 2018 at 4:33 pm

    5 stars
    A 20 minute meal, flavored with potatoes and onion on a weeknight is a blessing!

    Reply
    • Laura

      6th August 2018 at 4:34 pm

      Thanks, it is indeed

      Reply
  2. Marisa

    6th August 2018 at 4:56 pm

    5 stars
    Ahhh. I love a meal like this! So satisfying!

    Reply
    • Laura

      6th August 2018 at 5:13 pm

      thanks, it is

      Reply
  3. Elaine

    6th August 2018 at 5:17 pm

    5 stars
    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
    • Laura

      6th August 2018 at 5:33 pm

      Oh, lovely. Let me know how you like it

      Reply
  4. Jessie

    6th August 2018 at 5:27 pm

    5 stars
    This meal is fabulous! quick and tasty weeknight meal, that is amazing!

    Reply
    • Laura

      6th August 2018 at 5:32 pm

      Thank you

      Reply
  5. Traci

    6th August 2018 at 5:38 pm

    5 stars
    I am absolutely in love with halibut and could easily eat it a few times a month. Great post…thanks for sharing your recipe! 🙂

    Reply
    • Laura

      6th August 2018 at 5:40 pm

      Thank you, so happy you like it

      Reply
  6. Joni

    10th August 2018 at 3:20 pm

    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
    • Laura

      10th August 2018 at 3:25 pm

      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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Hello, welcome to my blog and thank you for stopping by. I am Laura and as an Italian living in France, I will share with you traditional European Mediterranean recipes. Cooking and eating together with family and friends are everlasting memories. I want to help you to make many more. Read More…

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