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bake cod fish recipe

Baked Cod Fish Recipe

Steven Pennington
Chef step by step tutorial to moist golden brown cod fish
5 from 1 vote
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Dinner, Main Course
Cuisine Classic French, Mediterranean

Suggested Equipment

Cookie Sheet
1 Food Safe Paint Brush used to apply the mustard

Ingredients
 

  • 4 Filets Cod Fish 4oz / 5oz
  • 1 Tablespoon Honey Mustard or favorite mustard (substitute: soy sauce)
  • 2 teaspoons Sea Salt
  • ½ teaspoon White Pepper optional
  • 1 teaspoon Old Bay optional

Avocado Crema

  • 2 Avocado
  • 2 teaspoon Shallot
  • 2 Tablespoons Half & Half or Whole Milk
  • 1 ½ teaspoon Apple Cider Vinegar
  • ½ teaspoon Creole Seasoning
  • 1 Lime
  • ½ teaspoon Sea Salt

Instructions
 

  • Preheat oven to 400 degrees. Move the oven rack to the middle position. This will promote even cooking of the fish.
  • Inspect the Cod for any pins bones. Remove any you find with kitchen tweezers or personal care tweezers.
  • Pat the Cod dry using a paper towel. This is very important to allow the fish to take on color from the roasting. Wet or moist fish will only steam in the oven.
  • The Cod should still have a chill on it from the refrigerator when it goes into the oven to roast, but not refrigerator cold.
  • Start seasoning the Cod Fish with sea salt and white pepper, making sure to cover all sides. Then paint on the honey mustard, followed by a sprinkling Old Bay seasoning. Use as little or as much as you enjoy.
  • Next, place the Cod into a casserole baking dish covered with olive oil. This will ensure the fish will not stick.
    Make sure to not place the fish exactly next to each other. Place the fish about 3 inches apart.
  • How Long To Bake Cod Fish:
    The baking chart is based on cod filets 5 to 6 inches in length and weighs around 6oz.
    Baking times will vary depending on the size and thickness of your fish filets.
    1 Piece of Cod - (5 to 6 inches in length) Bake 8 to 10 minutes
    2 Pieces of Cod - (5 to 6 inches in length) Bake 12 to 15 minutes
    3 Pieces of Cod - (5 to 6 inches in length) Bake 16 to 19 minutes
    4 Pieces of Cod - (5 to 6 inches in length) Bake 20 to 24 minutes
    5 or 6 Pieces of Cod - (5 to 6 inches in length) Bake 22 to 25 minutes
  • How To Know When The Cod Is Cooked:
    The USDA (Department of Agriculture) states an internal temperature of 145 °F (62.8 °C)
    How do you know for sure the fish's internal temperature reached 145 °F (62.8 °C)?
    The use of a thermometer probe to check the temperature.
    If you remove the fish from the oven at 145 °F (62.8 °C) internal temperature the fish will be overcooked.
    Why? Answer: Carryover cooking...
    Chef Tip: Every time you remove protein from the oven the internal temperature continues to increase. Remove the Cod Fish at (140°F / 60°C) internal temp to achieve 145 °F (62.8 °C) once the carryover cooking completes.
    There comes a point of diminishing return when increasing the cooking 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 feel somewhat firm with a little spring when coming out of the oven.

How To Make Avocado Crema

  • Slice and remove the avocado pit.
    Add chopped shallot to a food processor and pulse a few times to break up the shallot. Then add the avocado along with the half & half, apple cider vinegar, salt and creole seasoning. Combine until smooth. Add more half & half if needed.
    Blend together, take a taste, then add the lime juice to taste.

Notes

Professional Level Cooking Tip:
The sooner you begin using this tip the sooner you'll become a Pro at using it. The tip comes from the world-famous chef Eric Ripert of the restaurant Le Bernardin.
To test the doneness of fish, insert a long thin metal rod into the thick of the fish filet. Allow the metal rod to take on the temperature of the fish's internal temperature. Then remove the metal rod and place it on your chin to feel the temperature. 
Over time you'll learn what "Done" feels like. 
  • Cod fish, also known as Atlantic saltwater cod, has many names, including Mother of Fish, Saltfish, and Sea Chicken.
  • Its scientific name is "Gadus morhua". It belongs to the family "Gadidae," Order "Gonorynchiformes," and Class "Pisces."
  • This fish's main geographical distribution includes Norwegian coasts, the Baltic Sea, North Atlantic (North America), etc. You can find it in water bodies which are not more than 200 meters deep.
  • Its average life span is 20 years in nature.
  • This fish feeds mainly on smaller fish like herrings.
  • It spawns 450000 eggs every year.
  • Its non-edible parts include the head, bones, and skin.

Nutrition

Nutrition Facts
Baked Cod Fish Recipe
Serving Size
 
1 g
Amount per Serving
Calories
175
% Daily Value*
Fat
 
2.4
g
4
%
Polyunsaturated Fat
 
0.7
g
Monounsaturated Fat
 
1.7
g
Cholesterol
 
74
mg
25
%
Sodium
 
268
mg
12
%
Protein
 
18
g
36
%
Iron
 
3.5
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword baked cod fish, Oven roasted Cod
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