Perfect Ten Baked Cod

Popular
Health score
6%
Perfect Ten Baked Cod
35 min.
4
166kcal

Suggestions


Are you ready to impress your family and friends with a delightful seafood dish that’s both simple and elegant? Look no further than this Perfect Ten Baked Cod! With its buttery, golden crust made from melted crackers and a touch of fresh herbs, this recipe transforms a humble cod loin into a main course that shines on any dinner table. In just 35 minutes, you can whip up a flavorful meal that's perfect for lunch or a cozy dinner. Each serving boasts only 166 calories, making it a healthy yet satisfying option for those mindful of their diet.

The beauty of this dish lies not just in its taste but also in its ease of preparation. With minimal equipment—just a baking pan and a microwave—you can have a gourmet meal ready in no time. The cod is enhanced by a splash of dry white wine and zesty lemon juice, which infuse the fish with a bright, refreshing flavor. With a crispy topping and a delicate flaky texture, this baked cod will make you feel like a culinary expert in your own kitchen.

Perfect for all occasions, whether it’s a weeknight family dinner or a special gathering, this dish promises to impress. Garnish with fresh parsley and green onion for a pop of color, and serve with lemon wedges to elevate the dish even further. Dive into the world of home cooking with this delicious Perfect Ten Baked Cod recipe that will leave everyone asking for seconds!

Ingredients

  • tablespoons butter 
  • 0.5  sleeve buttery round crackers crushed ritz® (such as )
  • pound cod loin thick-cut
  • 0.3 cup cooking wine dry white
  • tablespoon parsley fresh chopped
  • tablespoon green onion chopped
  •  optional: lemon cut into wedges

Equipment

  • bowl
  • oven
  • baking pan
  • microwave

Directions

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Place 2 tablespoons butter in a microwave-safe bowl; melt in microwave on high, about 30 seconds. Stir buttery round crackers into melted butter.
  3. Place remaining 2 tablespoons butter in a 7x11-inch baking dish. Melt in the preheated oven, 1 to 3 minutes.
  4. Remove dish from oven.
  5. Coat both sides of cod in melted butter in the baking dish.
  6. Bake cod in the preheated oven for 10 minutes.
  7. Remove from oven; top with lemon juice, wine, and cracker mixture.
  8. Place back in oven and bake until fish is opaque and flakes easily with a fork, about 10 more minutes.
  9. Garnish baked cod with parsley and green onion.
  10. Serve with lemon wedges.

Nutrition Facts

Calories166kcal
Protein53.14%
Fat38.31%
Carbs8.55%

Properties

Glycemic Index
38.63
Glycemic Load
0.54
Inflammation Score
-5
Nutrition Score
10.652608653773%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
5.77mg
Hesperetin
7.59mg
Naringenin
0.21mg
Apigenin
2.15mg
Luteolin
0.52mg
Kaempferol
0.04mg
Myricetin
0.28mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:165.99kcal
8.3%
Fat:6.62g
10.18%
Saturated Fat:3.78g
23.62%
Carbohydrates:3.32g
1.11%
Net Carbohydrates:2.49g
0.9%
Sugar:0.9g
1%
Cholesterol:63.81mg
21.27%
Sodium:111.64mg
4.85%
Alcohol:1.54g
100%
Alcohol %:1.18%
100%
Protein:20.65g
41.29%
Selenium:37.76µg
53.94%
Phosphorus:241.06mg
24.11%
Vitamin C:17.06mg
20.67%
Vitamin K:20.36µg
19.39%
Vitamin B12:1.04µg
17.4%
Vitamin B6:0.31mg
15.46%
Potassium:528.05mg
15.09%
Vitamin B3:2.42mg
12.12%
Magnesium:40.96mg
10.24%
Vitamin D:1.02µg
6.8%
Vitamin B1:0.1mg
6.76%
Vitamin A:325.42IU
6.51%
Vitamin E:0.96mg
6.38%
Vitamin B2:0.09mg
5.11%
Iron:0.74mg
4.09%
Zinc:0.57mg
3.8%
Folate:14.02µg
3.5%
Fiber:0.84g
3.35%
Calcium:31.23mg
3.12%
Vitamin B5:0.25mg
2.46%
Manganese:0.05mg
2.43%
Copper:0.05mg
2.28%
Source:Allrecipes