Roasting The Perfect Piece of Cod

Cooking fish might be one of the very hardest of proteins to cook correctly. Correctly, meaning moist, not dry and full of flavorful. A good number of cooks out there have fits cooking fish correctly. Good cooks make good decisions, but those decisions are based on instinct and experience. You only know when you know.

Chef Pennington’s List To Proper Cookery of Cod

  1. Make sure the fish is dry before you add Olive Oil or place into the oven. The excess water causes the Cod to steam and will not brown nicely while in the oven. Pat dry with a paper towel.

  2. Could be the most important tip; Remember the Cod will continue to cook once out of the oven. The Cod will still be super hot all the way to the middle core of the fish. Just like being in the oven still / Almost

  3. Thicker cuts of Cod cook better than smaller ones. Stays juicier / moist.  This holds true for most kinds of fish. When you’re at the grocery, when possible, ask for the center cut filet of the fish you’re shopping for.

  4. Undercooking is better than overcooking. Every single time…Goodbye dry Cod…

  5. High heat cookery of fish, 90% of the time will result in moist fish. Low and Slow with fish is a huge mistake 90% of the time. (Example of when it’s ok, smoking fish)

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how to cook cod for one
Perfect Roast Cod
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Simple, moist way to cook a piece of Cod fish
Course: Fish Cookery
Cuisine: Mediterranean
Keyword: roast cod fish
Servings: 1 Piece
Author: Steven Pennington
  • 1 Personal Filet of Cod 4oz / 5oz
  • 1 Tbsp of Honey Mustard or favorite mustard(Substitute: Soy Sauce)
  • 1/2 tsp of Sea Salt
  • 1/8 tsp of White Pepper optional
  • A dusting of Old Bay Optional
Avocado Crema
  • 1 Avocado
  • Splash of Half & Half or Whole Milk
  • 1/2 tsp of Apple Cider Vinegar
  • Pinch of creole seasoning
  • Pinch of Sea Salt
  1. Preheat oven to 450 degrees
  2. The Cod should still have a chill on it from the refrigerator.
  3. Room Temperature fish can become a health hazard
  4. Pat the Cod dry using a paper towel (Important Step)
  5. Cover Cod with Olive Oil, Honey Mustard (or favorite Mustard) & Sea Salt (Optional: Old Bay seasoning)
  6. Place the Cod on an oven safe plate.
  7. Place the Cod in the middle of the Oven
  8. Roast the single portion for 5 to 6 minutes @ 450
Tip: If you're cooking more than one piece of Cod
  1. One Additional piece: Add 2 minutes to the cooking time
  2. Two Additional pieces: Add 4 minutes of the cooking time
  3. Three Additional pieces: Add 5 minutes to the cooking time
  4. There comes a point of diminishing return when increasing the cook time and all ovens cook differently. Think, less time is better until you get the hang of cooking the desired number of pieces of Cod in your oven. Just keep an eye on it. You can use your fingers to lightly press the Cod and see hows the cook is going in the oven. Should still feel somewhat soft when coming out of the oven.


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