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Home » Ingredients » Fish

Baked Cod with Potatoes And Onions

Published: Aug 6, 2018 · Modified: Apr 24, 2023. This post may contain affiliate links. Please read my disclosure policy.

Recipe Jump to Video
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 baked cod with potatoes and onions is a classic Italian recipe, and it is very easy to make. Healthy and delicious at the same time, seasoned with only extra virgin olive oil, salt, and pepper, no butter. The cod cooks over a thin layer of potatoes and onions in the oven. While the cod remains soft and flaky, the potatoes form a nice crispy crust absorbing the flavor of the onions and the cod.
Healthy Cod Recipe Baked With Potatoes And Onions

Jump to:
  • More healthy baked fish recipes
  • Ingredients
  • Instructions
  • Equipment
  • Other fish you can use
  • Top tips
  • Side dishes for baked cod
  • 📋Baked Cod with Potatoes And Onions

This recipe is so easy to make; it is perfect for a quick and healthy weeknight dinner. It is the healthy version of fish and chips.

There is no butter or cream, only extra virgin olive oil.

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

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

Because the potatoes are thinly sliced, the olive oil crisps them up while baking.

While they remain soft and creamy in the center, they make a nice crunchy crust at the edges.

The onion adds to the flavor, and everything is cooked to perfection in just 20 minutes.

Bake cod for 20 minutes

More healthy baked fish recipes

If you are looking for more ideas on baked fish recipes, I would suggest the Cod Scallops Salmon Fish Pie With Prawns. For something simple baked salmon, and something different sea bream baked in salt.

For baked swordfish recipes, you can try the baked swordfish wheel and baked swordfish braciolette.

For seafood ideas for the Feast of Seven Fishes, check out this Web Story.

Sea bream in salt

Ingredients

This is a very simple recipe with only 3 main ingredients:

  • Cod filet: You can use fresh or frozen but make sure it is completely thawed out and drained if you are using a frozen filet. You can also use halibut, haddock, or salmon.
  • Potatoes: use large old potatoes, the same you would use for french fries.
  • Onions: use a regular onion or a sweeter red onion. Either one is fine.
  • Seasoning with good quality extra virgin olive oil, salt, and pepper
Peels the potatoes

Instructions

  1. Use a small baking tin about the same dimension as the cod or halibut filet, lightly grease it with olive oil
  2. Peel the potatoes and the onion and slice them very thin with a slicer
  3. Cover the base of the baking tin with a layer of potatoes and onion seasoned with salt and pepper
  4. Season the cod/halibut filet with salt and pepper on both sides and lay it on top of the potatoes
  5. Pour 1 more tablespoon of olive oil on top
  6. Cook in a hot oven for 20 minutes at 180 C - 350 F
making the cod with potatoes

Equipment

To make sure the potatoes and the onions are thinly sliced, I would recommend using a vegetable slicer.

I use an electrical Slicer/Shredder, but you can also use a manual one: Mandoline slicer.

To have a nice crispy crust on the potatoes, you need to bake them into an aluminum baking dish, not a ceramic casserole. I suggest using a loaf bread baking pan for one cod filet or a rectangular pan if you are baking more than one filet.

Other fish you can use

You can use either cod, halibut, or haddock, chunky, flaky fish that can be baked in 20 minutes.

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 soak and boil in drained water, but crisp and form a nice crunchy crust.

Healthy Cod Recipe cut

Top tips

  • If you are using frozen fish, thaw it out completely and drain all the water
  • For this recipe, you can use cod, halibut, haddock, or salmon
  • Make sure the potatoes are thinly sliced, so they cook at the same time as the cod
  • If you want to use more potatoes, bake them for 10 minutes before you lay the cod on top, then bake for 20 minutes with the cod
  • If you wish, you can add olives or capers to give some extra flavor
  • You can also add tomatoes or zucchini, but as they release water, the potatoes may not come out crunchy

Side dishes for baked cod

As you already have proteins and carbs in this recipe, you only need to add some vegetables to complete the meal.

As this baked cod is a light and healthy dinner, I like to serve it with a healthy baked ratatouille. Other healthy options are: grilled zucchini, eggplant and pepper salad or green beans marinated in garlic.

All of those side dishes can be prepared the day before, so it is a dinner very easy to make at last minute.

Whether you want to have a light and simple weeknight dinner or you have friends over, this dish is both healthy and fancy.

easy ratatouille with fork

If you are making this healthy baked cod with potatoes and onions, 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.

Halibut Baked With Potatoes And Onions

📋Baked Cod with Potatoes And Onions

This baked cod with potatoes and onions is a classic Italian recipe and it is very easy to make. Healthy and delicious at the same time, seasoned with only extra virgin olive oil, salt and pepper, no butter. The cod cooks in the oven over a thin layer of potatoes and onions. While the cod remains soft and flaky, the potatoes form a nice crispy crust absorbing the flavor of the onions and the cod.
Prep Time 10 minutes minutes
Cook Time 20 minutes minutes
⏲️Total Time 30 minutes minutes
Servings: 2 people
Print Rate SaveSaved!
Author: Laura Tobin

Ingredients
 
 

  • 1 filet fresh cod halibut or haddock
  • 2 small potatoes
  • 1 onion
  • 1 teaspoon salt
  • black pepper
  • 3 tablespoon extra virgin olive oil
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Equipment

  • KitchenAid Mixer
  • Slicer/Shredder
  • Mandoline slicer
  • Loaf Bread Baking Pan for one cod filet
  • Rectangular baking pan 9 in x 13 in for more than one filet
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Instructions

  • Use a small baking tin about the same dimension as the cod filet, lightly grease with olive oil. For more portions use a large rectangular pan as listed above
    3 tablespoon extra virgin olive oil
  • Peel the potatoes and the onion and slice them very thin with a slicer
    2 small potatoes, 1 onion
  • Cover the base of the baking tin with a layer of potatoes and onion seasoning with salt and pepper
    1 teaspoon salt, black pepper
  • Season the cod filet with salt and pepper on both sides and lay it on top of the potatoes
    1 filet fresh cod, 1 teaspoon salt, black pepper
  • Pour 1 more tablespoon of olive oil on top
    3 tablespoon extra virgin olive oil
  • Cook in a hot oven for 20 minutes at 180 C - 350 F
  • Serve immediately

Video

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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.

Nutrition

Calories: 372kcal | Carbohydrates: 42g | Protein: 5g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 1mg | Sodium: 1178mg | Potassium: 980mg | Fiber: 6g | Sugar: 4g | Vitamin A: 6IU | Vitamin C: 46mg | Calcium: 39mg | Iron: 2mg
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More Fish

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    Strong Fish Broth Recipe (Fumet)
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    Cod Scallops Salmon Fish Pie With Prawns Recipe
  • Baked Salmon Fillet In Oven With steamed zucchini
    Healthy Baked Salmon And Zucchini Recipe
  • swordfish-wheel
    Baked Swordfish Wheel For A Large Dinner Party
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Reader Interactions

Comments

  1. Tina Dawson | Love is in my Tummy

    August 06, 2018 at 4:33 pm

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

    Reply
    • Laura

      August 06, 2018 at 4:34 pm

      Thanks, it is indeed

      Reply
  2. Marisa

    August 06, 2018 at 4:56 pm

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

    Reply
    • Laura

      August 06, 2018 at 5:13 pm

      thanks, it is

      Reply
  3. Elaine

    August 06, 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

      August 06, 2018 at 5:33 pm

      Oh, lovely. Let me know how you like it

      Reply
  4. Jessie

    August 06, 2018 at 5:27 pm

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

    Reply
    • Laura

      August 06, 2018 at 5:32 pm

      Thank you

      Reply
  5. Traci

    August 06, 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

      August 06, 2018 at 5:40 pm

      Thank you, so happy you like it

      Reply
  6. Joni

    August 10, 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

      August 10, 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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