Lilli Reyes
Cod is a lean fish with a mild flavour, making it a great option for those who don't usually enjoy fish. It's also a superfood, packed with protein, vitamins and omega-3 fatty acids. There are many ways to cook cod, but baking is one of the simplest and healthiest methods. To bake marinated cod, you'll need to prepare a marinade with ingredients like olive oil, soy sauce, lemon juice, and spices. After letting the cod sit in the marinade for several hours, it's ready to be baked in the oven for a delicious, tender, and flaky dish.
| Characteristics | Values |
|---|---|
| Oven temperature | 400-450°F |
| Marinade ingredients | Olive oil, lemon juice, honey, soy sauce, sesame seed oil, apple cider vinegar, ginger, parsley, thyme, salt, pepper, garlic, paprika, oregano, chili powder, coriander, cumin, lemon zest |
| Marinade time | 30 minutes to 24 hours |
| Baking time | 10-15 minutes |
| Baking dish | Large oven-safe baking dish, cast-iron skillet, or baking sheet |
What You'll Learn
Marinating the cod
Preparing the Marinade:
Firstly, gather your ingredients for the marinade. You can choose from a variety of marinade recipes, such as a mixture of olive oil, soy sauce, garlic, lemon zest, and herbs, or a combination of honey, soy sauce, sesame oil, apple cider vinegar, and pepper. For a more unique flavour profile, you can opt for a Nobu-style marinade, which includes sake, mirin, white miso paste, and granulated sugar.
Combining the Cod and Marinade:
Once you have prepared your chosen marinade, it's time to combine it with the cod. Place the cod fillets in a sealable container or a large zip-lock bag. If using a container, ensure it is wide enough to hold the fish in a single layer. Pour the marinade over the cod, ensuring that all the fillets are well-coated. Seal the container or bag and place it in the refrigerator.
Marinating Time:
The length of time you should marinate the cod depends on the specific recipe and your personal preference. Some recipes recommend a minimum of 30 minutes, while others suggest up to 8 hours or even 24 hours for a more intense flavour. If marinating for an extended period, it is a good idea to flip the cod halfway through to ensure even distribution of the marinade.
Removing the Cod from the Marinade:
When the marinating time is complete, remove the cod fillets from the marinade. Gently shake off any excess marinade and place the fillets on a prepared baking sheet or dish. If using the Nobu-style marinade, lightly brush off the excess marinade with your hands, leaving a thin film on the fish, and lightly season with salt.
Baking the Cod:
Preheat your oven to the temperature specified in your chosen recipe, typically around 400°F. Place the cod in the oven and bake until the fish is cooked through and flakes easily with a fork. The baking time will depend on the thickness of your cod fillets, usually ranging from 10 to 15 minutes.
Remember to refer to your chosen recipe for specific instructions on ingredients, quantities, and cooking times. Enjoy experimenting with different marinade combinations and flavours!
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Baking the cod
Once your cod has been marinated, it's time to bake it! Preheat your oven to 400-450°F. If you're using parchment paper, prepare a baking sheet with it. If you're using foil, cover a wire rack with it and place it on a baking sheet. Coat the foil with cooking spray.
Place the cod fillets on the prepared baking sheet or wire rack. Bake for 7-15 minutes, depending on the thickness of the fillets. The fish is ready when it is opaque and flakes easily with a fork. If you want a browned topping, you can broil the cod for an additional 3-4 minutes.
The cod is best served immediately with your choice of side dishes. Some suggestions include rice, pasta, zucchini casserole, avocado corn salad, mashed potatoes, roasted vegetables, and salad.
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Choosing the right type of cod
When it comes to choosing the right type of cod, several factors come into play, including personal preference, availability, and the desired cooking method. Here are some considerations to help you select the best cod for your baked marinated cod dish:
- Fresh vs. Frozen: The debate between fresh and frozen cod is ongoing. In many cases, "fresh" cod at the fish counter was previously frozen and thawed. On the other hand, flash-frozen fish is often caught and frozen at its peak freshness, making it a more affordable and sometimes higher-quality option. If you have access to quality frozen cod fillets, don't be afraid to use them for your recipe. Just remember to thaw them properly before use.
- Type of Cod: There are various types of cod available, such as black cod (also known as sablefish) and Atlantic cod. Black cod has a higher fat content, making it extremely tender and flavourful, while Atlantic cod is more widely available and has a milder flavour. Choose the type of cod that best suits your taste preferences and budget.
- Fillet Size and Shape: For even cooking, it's important to select cod fillets of similar size and shape. This ensures that all the pieces cook at the same rate, so you don't end up with some overcooked and others undercooked.
- Sustainability: If you're conscious about sustainability, look for cod that has been certified by the Marine Stewardship Council (MSC). This certification ensures that the cod has been sustainably sourced and comes from well-managed fisheries.
- Substitutes: If you can't find cod or want to explore other options, there are a few good substitutes. Halibut and sea bass, for instance, have similar textures and flavours and can be used in this baked marinated cod recipe.
Remember, when purchasing cod, it's always best to go for the freshest option available or opt for flash-frozen cod from a reputable source. By choosing the right type of cod and following the recipe instructions, you'll be well on your way to creating a delicious and flaky baked marinated cod dish.
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Preparing the cod for baking
Once you have your fillets, you'll want to prepare a marinade. A simple marinade of olive oil, soy sauce, garlic, lemon zest, and herbs will work well. You can also get creative and add ingredients like minced ginger, honey, chopped dill, or chives.
Place the cod fillets in the marinade and let them sit for at least 30 minutes, or up to 8 hours. If you're using a thicker marinade, like the miso marinade in Nobu's Miso-Marinated Black Cod recipe, you'll want to give the fish a few days to marinate.
When you're ready to bake the cod, preheat your oven to between 400 and 450 degrees Fahrenheit. Prepare a baking sheet or dish by lining it with parchment paper or coating it with cooking spray.
Remove the cod from the marinade and place it on the prepared baking sheet or dish. If you're using a thinner marinade, you can reserve the leftover marinade and spoon it over the fish before baking.
Bake the cod for 10 to 15 minutes, or until it's opaque and flakes easily with a fork. For an extra browned topping, you can broil the top of the fish for an additional minute or two.
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Serving suggestions
Baked marinated cod is a versatile dish that can be served with a variety of side dishes to create a delicious and complete meal. Here are some ideas to get you started:
- Rice pilaf, short pasta, mashed potatoes, or cauliflower rice
- Green vegetables such as broccoli, asparagus, green beans, or zucchini
- Roasted vegetables with a garlic ginger glaze
- Avocado corn salad
- Mediterranean chickpea salad
- Greek salad
- Lemon garlic rosemary rice
- Pineapple fried rice
- Mango edamame quinoa salad
- Noodles, ramen, or rice with stir-fried vegetables
For a more substantial meal, you could also serve the baked marinated cod with a variety of vegetarian sides such as roasted broccoli, asparagus with salsa, or stuffed zucchini boats. If you're looking for starchy sides, try mustard potato salad, Greek-style oven fries, or lemon rice.
And don't forget the dips! Miletzanosalata (Greek eggplant dip) or Tzatziki with pita chips are perfect accompaniments to this dish.
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Frequently asked questions
Cod is a lean fish with a mild flavour and a subtle taste, so it's a good choice for those who don't usually enjoy fish. It can be baked, grilled, or fried, and goes well with a variety of flavours.
Marinating times can vary depending on the recipe, but generally, it's recommended to marinate cod for at least 30 minutes to up to 24 hours. The longer it sits in the marinade, the more intense the flavour will be.
A simple marinade typically includes olive oil, soy sauce, garlic, lemon zest, and herbs. You can also experiment with ingredients like ginger, honey, orange zest, Dijon mustard, chilli powder, paprika, and lime juice.
Baked marinated cod pairs well with rice, pasta, roasted vegetables, and salads. For a complete meal, consider serving it with zucchini casserole, avocado corn salad, or mashed potatoes, or a simple side of steamed rice or roasted veggies.
