SAUCE FOR BAKED COD FISH RECIPES

Name: Herb & garlic baked cod with romesco sauce & spinach
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 2 x 140g skinless cod loin or pollock fillets; 1 tbsp rapeseed oil, plus 2 tsp; 1 tsp fresh thyme leaves; 1 large garlic clove, finely grated; ½ lemon, zested and juiced; 1 large red pepper, sliced; 2 leeks, well washed and thinly sliced; 2 tbsp flaked almonds; 1 tbsp tomato purée; ¼ tsp vegetable bouillon powder; 1 tsp apple cider vinegar; 100g baby spinach, wilted in a pan or the microwave

HERB & GARLIC BAKED COD WITH ROMESCO SAUCE & SPINACH ...

Herb & garlic baked cod with romesco sauce & spinach ... image

White fish is such a good source of lean protein and this herby baked cod with fresh greens makes a tasty, low-calorie, healthy supper option

Provided by Sara Buenfeld

Categories Fish Course, Lunch, Main course, Supper

Total Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 2

Number Of Ingredients 12

Ingredients

2 x 140g skinless cod loin or pollock fillets
1 tbsp rapeseed oil, plus 2 tsp
1 tsp fresh thyme leaves
1 large garlic clove, finely grated
½ lemon, zested and juiced
1 large red pepper, sliced
2 leeks, well washed and thinly sliced
2 tbsp flaked almonds
1 tbsp tomato purée
¼ tsp vegetable bouillon powder
1 tsp apple cider vinegar
100g baby spinach, wilted in a pan or the microwave

Steps:

Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.

Nutrition Facts : Calories 409 calories, FatContent 24 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 11 grams carbohydrates, SugarContent 9 grams sugar, FiberContent 8 grams fiber, ProteinContent 33 grams protein, SodiumContent 0.3 milligram of sodium

PANKO CRUSTED BAKED COD FISH - KITCHEN DREAMING

Panko Crusted Baked Cod Fish - Kitchen Dreaming image

Panko Crusted Baked Cod Fish has a crunchy outer texture while still keeping the fish moist and flaky.

Provided by Ronda Eagle | Kitchen Dreaming

Categories Seafood

Prep Time 10 minutes

Cook Time 15 minutes

Yield 5

Number Of Ingredients 14

Ingredients

2 lbs cod (, cut into (5) 6-oz portions)
2 cups panko breadcrumbs ([See Note 1])
1 egg ([See Note 2])
1 egg white
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper ((optional))
1/2 teaspoon dried herbs like parsley (, thyme, oregano, and basil.)
cooking spray
Lemon-Butter Sauce
Lemon-Caper Sauce
Freshly squeezed Lemon
Tartar sauce

Steps:

Heat over to 450 °F.
Spray large cookie sheet with cooking spray.
Create a dredge station. Beat egg and egg white in a bowl. Into another shallow dish, place the panko. In a third bowl mix the herbs and spices.
Sprinkle all sides of the fish with the herb and spice mixture.
Dip fish into egg, then into panko, pressing fish into the panko and then turning to coat both sides.
Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily. The internal temperature of the fish should read 145 degrees F.
If cooking from frozen, allow yourself about 20-30 minutes depending on the thickness of your fillets. The internal temperature of the fish should read 145 degrees F. [See Note 3]
Serving Suggestions:
Optional Sauces:

Nutrition Facts : ServingSize 6 oz filet, Calories 260 kcal, CarbohydrateContent 17 g, ProteinContent 37 g, FatContent 3 g, CholesterolContent 110 mg, SodiumContent 528 mg, FiberContent 1 g, SugarContent 1 g

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