Healthy Cod Recipe Baked with Potatoes

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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.

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

1. Use a small baking tin about the same dimension as the halibut filet, lightly grease 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 halibut filet with salt and pepper on both sides and lay it on top of the potatoes
5. Pour 1 more tbsp of olive oil on top
6. 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

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 Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings: 2 people

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Author: Laura Tobin

Ingredients

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

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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

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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: 203kcal | Carbohydrates: 18g | Protein: 2g | Fat: 14g | Saturated Fat: 1g | Sodium: 1170mg | Potassium: 396mg | Fiber: 2g | Sugar: 2g | Vitamin C: 18.8mg | Calcium: 22mg | Iron: 0.7mg

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