Savory Baked Cod with Tomato and Parmesan
Discover the delightful flavors of this Savory Baked Cod recipe that mimics the beloved Nantucket-style dish from Red Lobster, bringing the taste of the sea right to your kitchen. Tender cod fillets are drizzled with a zesty lemon olive oil, seasoned to perfection with a blend of spices, and topped with fresh tomatoes and a golden layer of Parmesan cheese. This low-carb masterpiece not only captivates the palate but also fills your home with an irresistible aroma. Serve alongside fresh parsley and lemon wedges for an elegant finishing touch, making it perfect for family dinners or special occasions.
N/A
Servings
120
Calories
10
Ingredients
Ingredients
olive oil
4 tablespoons (divided)
cod fish fillets
4 (fresh)
lemon juice
2 tablespoons (freshly squeezed)
salt
1/2 teaspoon (to taste)
black pepper
1/2 teaspoon (to taste)
smoked paprika
1/4 teaspoon (to taste)
cayenne pepper
1/8 teaspoon (to taste)
tomatoes
8 slices (thinly sliced)
Parmesan cheese
3 tablespoons (grated)
fresh parsley
2 tablespoons (chopped, for serving)
Instructions
1
Preheat your oven to 425°F (220°C). This allows for optimal cooking and browning of the dish.
2
Drizzle 2 tablespoons of olive oil onto the bottom of a 9x13-inch baking dish, ensuring a non-stick surface for your fish.
3
Gently place the fresh cod fillets into the baking dish, flipping them to coat both sides with the olive oil. Squeeze fresh lemon juice over each fillet to enhance the flavor.
4
In a small bowl, mix together the salt, black pepper, smoked paprika, and cayenne pepper. Evenly sprinkle this spice blend over the fish, allowing the flavors to penetrate the fillets.
5
Layer two thin slices of fresh tomatoes on top of each cod fillet, slightly overlapping them for a beautiful presentation.
6
Drizzle the remaining 2 tablespoons of olive oil over the tomatoes, followed by a generous sprinkle of grated Parmesan cheese.
7
Bake in the preheated oven for approximately 10 minutes, or until the fish is firm and opaque, a sign that it’s cooked through.
8
For a finishing touch, switch on the broiler and broil the surface for about 1 minute to achieve a golden-brown crust on the tomatoes and cheese.
9
Once done, carefully remove the dish from the oven and garnish with freshly chopped parsley and lemon wedges before serving.
Nutrition Information
7g
Fat
2g
Carbs
12g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Savory Baked Cod with Tomato and Parmesan?
It is a flavorful seafood dish featuring tender cod fillets topped with fresh tomatoes, Parmesan cheese, and a blend of spices.
Which restaurant inspired this recipe?
This recipe is a copycat version of the Nantucket-style cod from Red Lobster.
How many calories are in this baked cod recipe?
Each serving contains 120 calories.
Is this recipe suitable for a low-carb diet?
Yes, it is a low-carb masterpiece with only 2g of carbohydrates per serving.
What temperature should the oven be set to?
The oven should be preheated to 425°F (220°C).
How long does it take to bake the cod?
The fish takes approximately 10 minutes to bake.
How do I know when the cod is fully cooked?
The cod is done when it is firm and opaque.
What spices are used in the seasoning blend?
The seasoning includes salt, black pepper, smoked paprika, and cayenne pepper.
How much olive oil is required for this recipe?
A total of 4 tablespoons of olive oil is used, divided between the dish and the topping.
What kind of cheese is used for the crust?
The recipe calls for 3 tablespoons of grated Parmesan cheese.
How many tomato slices should be placed on each fillet?
Layer two thin slices of fresh tomatoes on top of each cod fillet.
Does this recipe use fresh or frozen cod?
The recipe recommends using fresh cod fillets for the best flavor.
How do I achieve a golden-brown crust on the fish?
Switch on the broiler for about 1 minute at the end of the cooking process.
What are the suggested garnishes?
Garnish the dish with freshly chopped parsley and lemon wedges.
How much protein is in one serving?
There are 12 grams of protein per serving.
What size baking dish is needed?
A 9x13-inch baking dish is recommended.
How much lemon juice should I use?
Use 2 tablespoons of freshly squeezed lemon juice.
What is the total fat content per serving?
The dish contains 7g of fat per serving.
Does the recipe use smoked or regular paprika?
The recipe specifically calls for 1/4 teaspoon of smoked paprika.
Is this recipe spicy?
It contains 1/8 teaspoon of cayenne pepper, which adds a very mild kick.
How much salt is used?
The recipe suggests 1/2 teaspoon of salt, or to taste.
How many cod fillets are needed?
The recipe requires 4 fresh cod fish fillets.
When do I add the Parmesan cheese?
Sprinkle the Parmesan over the tomatoes and olive oil before placing the dish in the oven.
Why should I flip the fish in the olive oil before baking?
Flipping the fish ensures it is coated on both sides and prevents it from sticking to the dish.
How much fresh parsley is required for serving?
You will need 2 tablespoons of chopped fresh parsley.
Is this a healthy dinner option?
Yes, it is tagged as a healthy dinner and is low in calories and carbs.
How many total ingredients are in this recipe?
There are 10 ingredients in total.
What is the first step in the instructions?
The first step is to preheat your oven to 425°F (220°C).
Can I use this recipe for special occasions?
Yes, the presentation with tomatoes and parsley makes it elegant enough for family dinners or special occasions.
Is this recipe easy to follow for beginners?
Yes, it is explicitly tagged as an easy recipe.