Baked zucchini cod

Delicious Baked Cod with Zucchini Recipe

Preparation time: 10 minutes
Baking time: 45 minutes
Total time: 55 minutes
Number of servings: 2

Recipe history

Fish, fresh vegetables, baked - a combination found in many culinary cultures. This simple and quick Baked Cod with Zucchini Baked Zucchini recipe blends the delicate flavors of the fish with the rich flavors of the vegetables, providing not only a delicious main dish, but also a healthy way to enjoy a meal. It's ideal for light dinners or quick lunches, as it's also highly nutritious.

Ingredients needed

- 2 cod fillets (about 200-250g each)
- 2 courgettes, zucchini
- 1 red bell pepper
- 3 garlic cloves
- 3-4 tablespoons olive oil
- Juice from 1/2 lemon
- 1/2 lemon cut into rounds
- Salt and pepper to taste

Preparing the ingredients

1. Cod: Choose fresh cod fillets. This tender-fleshed white fish is a great choice for a healthy meal. Wash the fillets well under cold running water and pat dry with a paper towel to remove excess water. Season with plenty of salt and pepper to bring out the flavor.

2. Zucchini: Wash zucchini thoroughly, without peeling, to preserve all the nutrients and flavor. Cut them into rounds about 1 cm thick. These vegetables are rich in vitamins, minerals and fiber, making them an excellent choice for a healthy diet.

3. Peppers: Clean red bell peppers of seeds and cut into thin strips. It will add a sweet touch and a splash of color to your dish.

4. Garlic: Peel the garlic cloves and cut them into halves. The garlic will provide an intense and aromatic flavor, perfect to complement the fish and vegetables.

Recipe preparation

1. Preheat the oven: Start by preheating the oven to 180°C (medium heat). This step is essential to ensure that the dish will bake evenly.

2. Prepare the tray: In an oven tray, form a bed of zucchini rounds. These will act as a delicious base for the cod and help keep the fish moist.

3. Adding the fish: Place the cod fillets on top of the zucchini bed. At this point, add the garlic cloves and red pepper strips on top of the cod. The olive oil and lemon juice will add a nice flavor and help the fish cook evenly.

4. Aluminum foil: Pour 2-3 tablespoons olive oil over the cod and drizzle with the juice from 1/2 lemon. Place the lemon slices on top of the fish, then cover the pan with aluminum foil to keep the moisture inside.

5. Baking: Place the tray in the preheated oven and bake for 30 minutes. This step will allow the fish to absorb the flavors of the vegetables and garlic, making it extremely juicy.

6. Finishing the dish: After the 30 minutes, remove the pan from the oven and remove the aluminum foil. Leave the dish in the oven for another 15 minutes to get a light golden crust on the fish and to caramelize the vegetables a little.

Serving suggestions

Once done, remove from the oven and allow to cool slightly before serving. Portion the fish and vegetables onto plates, drizzling with a drizzle of fresh olive oil and possibly a little lemon juice. This dish pairs perfectly with a simple green salad or a side of wild rice for added texture and nutrients.

Possible variations

If you want to experiment, you can substitute cod with another type of white fish, such as sea bream or trout. You can also add other vegetables, such as cherry tomatoes or yellow zucchini, to vary the colors and flavors of the dish.

Frequently asked questions

1. Can I use other types of fish?
Yes, you can use any type of white fish such as sea bream or trout. Make sure the cooking time is correctly adjusted according to the thickness of the fillet.

2. How can I spice up the recipe?
Add a few chili pepper flakes or a dash of chili sauce to the fish before cooking to give it a spicy kick.

3. Is it a diet recipe?
Yes, this recipe is high in protein and vegetables and low in calories. Each serving contains about 350-400 calories, depending on the amount of oil used.

Nutritional benefits

Cod is an excellent source of high-quality protein and is also rich in omega-3 fatty acids, which are beneficial for heart health. Zucchini is a low-calorie vegetable but rich in vitamins C and A, as well as fiber. Combined, it provides a nutritionally balanced, flavorful and easy-to-prepare meal.

Enjoy cooking! This baked courgette cod is not only a quick and simple recipe, but also a great way to bring a dash of health and good taste to your meals.

 Ingredients: 2 pieces of fish washed, cleaned, and seasoned with salt and pepper, a lot of lemon, 2 medium zucchinis, 1 red bell pepper, 3 cloves of garlic, olive oil