Baked Haddock or Cod

Elevate your weeknight dinner with this simple yet flavorful Baked Haddock or Cod recipe, a healthy seafood dish that's ready in just 30 minutes. Tender fillets of haddock or cod are brushed with a zesty marinade made from olive oil, fresh lemon juice, garlic, and parsley, then seasoned to perfection with paprika, salt, and pepper. For an optional crispy topping, a sprinkle of panko breadcrumbs and Parmesan cheese adds irresistible texture. Baked to flaky perfection in the oven, this recipe is versatile and pairs beautifully with steamed vegetables, fluffy rice, or a crisp garden salad. Perfect as a quick, nutritious meal, this dish captures the essence of light and fresh seafood while being incredibly easy to prepare. Ideal for busy weeknights or relaxed weekend dinners, this baked fish recipe will quickly become a household favorite!

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Haddock or cod fillets
• 2 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 2 cloves Garlic cloves, minced
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Panko breadcrumbs (optional)
• 2 tablespoons Grated Parmesan cheese (optional)
• 1 spray Nonstick cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C). Lightly grease a baking dish with nonstick cooking spray or a thin layer of olive oil.

Step 2

Pat the haddock or cod fillets dry using paper towels. Place them in the prepared baking dish in a single layer.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, parsley, paprika, salt, and black pepper to create the marinade mixture.

Step 4

Generously brush or drizzle the marinade over the fillets, ensuring they are evenly coated.

Step 5

For a crispy topping (optional), combine the panko breadcrumbs and grated Parmesan cheese in a separate bowl. Sprinkle the mixture over the top of each fillet.

Step 6

Bake the fish in the preheated oven for 15–20 minutes, or until the fillets are opaque and easily flake apart with a fork. (Cooking time may vary depending on the thickness of the fillets.)

Step 7

Remove the baking dish from the oven and let the fish rest for 2–3 minutes.

Step 8

Garnish with additional chopped parsley or a slice of lemon if desired. Serve hot with your choice of sides, such as steamed vegetables, rice, or a fresh salad.

Nutrition Facts

Serving size	483.7 grams (483.7g)

Amount per serving	% Daily Value*
Calories	681

Total Fat 33.40g	43%
Saturated Fat 6.60g	33%
Polyunsaturated Fat 2.70g
Cholesterol 208mg	69%
Sodium 2816mg	122%
Total Carbohydrate 6.40g	2%
Dietary Fiber 1.40g	5%
Total Sugars 1.00g
Protein 84.80g	170%

Vitamin D 800IU	4000%
Calcium 212mg	16%
Iron 2mg	11%
Potassium 1332mg	28%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.2%

Protein: 51.0%

Carbs: 3.8%