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This healthy cod recipe is a classic here in Italy, very easy to make. Healthy and delicious at the same time, the cod cooks over a thin layer of potatoes and onions. While the cod remains soft and flaky the potatoes get crunchy.
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When to make this recipe
This recipe is so easy to make, it is perfect for a quick and healthy dinner. The healthy version of a fish and chips. You can use either cod, halibut 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. You just need to add some vegetables as you will have plenty of potatoes as a side dish. If you are either on a diet or have friends over, this dinner is both healthy and fancy.
It is at its best made with fresh fish, but you can also use frozen fish. Although, make sure it is defrosted and drained from excess water. You don’t want the potatoes to boil but to form a nice crunchy crust.
Why this dish is both healthy and delicious
The secret for this healthy cod 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.
Making this recipe
- 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
More baked fish recipes
If you are looking for more ideas on baked fish recipes, I would like like to suggest the Seafood pie made with cod, salmon and scallops. For something simple baked salmon and for something different sea bream baked in salt.
For baked swordfish recipes, you can try the baked swordfish wheel and baked swordfish braciolette.
If you are making this healthy cod recipe, leave your comment below I would like to hear from you. You can find more delicious ideas if you FOLLOW ME on Facebook, YouTube, Pinterest and Instagram or sign up to my newsletter.
📋Healthy Cod Recipe
Ingredients
- 1 filet fresh cod halibut or haddock
- 2 small potatoes
- 1 onion
- 1 tsp salt
- black 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
- 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
Video
Notes
- The potatoes should be cut very thin
- If you use the amount of potatoes in the recipe they will cook in the same time as the fish. If you want more potatoes bake them 10 or 15 minutes before putting on the fish.
- This recipe is at its best made with fresh fish, but you can also use frozen fish. Although, make sure it is defrosted and drained from excess water. You don’t want the potatoes to boil but to form a nice crunchy crust.
Tina Dawson | Love is in my Tummy
A 20 minute meal, flavored with potatoes and onion on a weeknight is a blessing!
Laura
Thanks, it is indeed
Marisa
Ahhh. I love a meal like this! So satisfying!
Laura
thanks, it is
Elaine
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!
Laura
Oh, lovely. Let me know how you like it
Jessie
This meal is fabulous! quick and tasty weeknight meal, that is amazing!
Laura
Thank you
Traci
I am absolutely in love with halibut and could easily eat it a few times a month. Great post…thanks for sharing your recipe! 🙂
Laura
Thank you, so happy you like it
Joni
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.
Laura
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