Need a quick, easy, good for you dinner that takes very little time to prepare? You’ve come to the right place.
My Baked Cod with Sautéed Vegetable Topping is ready in about half an hour. While it’s cooking you can boil some baby potatoes, steam some green beans and pour some wine. And that’s dinner done.
Here’s a couple of tricks to make help speed things up even more.
Chop the vegetables very finely so they cook quickly.
You can substitute spring onions (scallions) for the red onion if you like. Just snip them in with scissors at the last minute, after the garlic, instead of starting with them as you do with the red onion.
Sauté the vegetables lightly.
You are just softening and pre-cooking the vegetables as they will continue cooking when you put them in the oven with the fish.
Buy skinned, boned cod loins.
My late Dad could fillet a fish beautifully. Despite his valiant efforts to teach me, this is not a talent I share. You can save both time and frustration by asking the nice person at the fish counter to to skin and bone fish for you.
An average cod loin will serve 2 to 3 people. If you are serving more people, just buy more cod loins and increase the amount of vegetable topping proportionately.
Please bear in mind that the time the cod loin takes to cook will vary depending on how thick it is. Fish is done when it flakes easily with a fork and is no longer translucent.
One more thing, it’s really important to buy sustainably fished fish and seafood. If you can’t get sustainably fished cod, you can use any firm white fish for this recipe.
Baked Cod with Sautéed Veggie Topping
Serves 2 to 3
Preparation time 15 minutes
Cooking time 15 to 18 minutes
1 generous tablespoon mild olive oil + a bit extra for greasing
1 small red onion, finely chopped
1 small zucchini, finely chopped
¼ cup finely chopped red pepper
1 clove garlic, peeled
generous pinch of salt and a twist or two of pepper
½ teaspoon dried basil
1 cod loin, skinned and boned
Preheat the oven to 375ºF (190ºC)
Heat the oil in a medium frying pan over medium heat. Add the onion and sauté for a minute or two.
Add the zucchini and red pepper and sauté until the vegetables are beginning to soften. Grate in the garlic and add the salt, pepper and basil. Cook for a couple minutes more, stirring frequently.
Cut a large piece of aluminum foil – you need something at least four times the size of your piece of fish. Lay the aluminum foil on a baking tray and brush with a little oil.
Lay the fish on top of the aluminum foil and gently pile the cooked vegetables on top. Wrap the foil over the fish, making a parcel and sealing the top and sides.
Bake for about 15 to 18 minutes or until the fish flakes easily with a fork. Remove from the oven and allow to sit in the foil for about five minutes to rest.
Carefully open the foil packet and cut the fish into two to three servings, depending on the size of the cod loin.