Oven-baked cod
Nutrition per serving
For oven-baked cod, allow 15 to 20 minutes at 180 °C for a loin about 3 cm thick. A drizzle of olive oil, lemon and parsley are all you need: the flesh should come away in large, pearly flakes.
Cooking time and temperature
| Size | Temperature | Time |
|---|---|---|
| Thin 1.5 cm fillet | 180 °C | 8 to 10 min |
| 3 cm loin | 180 °C | 15 to 20 min |
| 4 cm loin | 180 °C | 20 to 25 min |
Cod, raw or cooked: what changes
| Per 100 g | Calories | Protein | Carbohydrate | Fat | Water |
|---|---|---|---|---|---|
| Raw cod | 77.4 kcal | 18.1 g | trace | 0.57 g | 79.8 g |
| Cooked cod (average food) | 100 kcal | 23.3 g | trace | 0.76 g | 74.8 g |
Cooking drives off water: protein and minerals become concentrated in 100 g of cooked food, without the portion actually containing more.
Preparation: 5 min | Cooking: 20 min | Servings: 4 | Difficulty: Easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 190 kcal · 35 g protein · 1 g carbohydrate · 5 g fat
Ingredients
Method
- Preheat the oven to 180 °C.
- Place the cod loins in a dish and drizzle with the oil and lemon juice.
- Season with salt and pepper and sprinkle with parsley.
- Bake for 15 to 20 minutes, until the flesh is opaque and flakes easily.
Nutritional highlights
Cod is one of the leanest fish: Ciqual gives less than 1 g of fat per 100 g, with more than 18 g of protein raw. Baked with just one spoonful of oil, it makes a light, high-protein dish, ideal with steamed vegetables or brown rice.
Variations and substitutions
- In a herb and breadcrumb crust.
- On a bed of softened leeks.
- With a vierge sauce (raw tomato and olive oil).
- With tomatoes and olives.
Storage and making ahead
Keeps for 2 days in the fridge; reheat it gently, covered, so that it does not dry out.
💡 Good to know
Choose loins rather than thin fillets: being thicker, they stand up to oven cooking without drying out.
Read more
Discover more high-protein recipes · healthy and balanced recipes · slimming recipes · gluten-free recipes.
The ingredients in this recipe: cod · olive oil · lemon · parsley · pepper.
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