Composition / ingredients
Step-by-step cooking
Step 1:
How to bake cod with vegetables in the oven? Grease the bottom of the baking dish with a drop of sunflower oil and put the first layer of finely chopped zucchini. I have frozen, ready-made zucchini. If you have a fresh zucchini, then pre-wash it under running water and peel it if it has managed to become hard.
Step 2:
Put the string beans in the mold with the next layer. You can take fresh, canned or frozen, like mine.
Step 3:
Peel the onion from the husk and cut into thin half rings. It happens that onions are difficult to peel from the husk. In this case, soaking the onion in warm water for about five minutes will greatly simplify the work. The husk will become more pliable and easier to clean. Spread the chopped onion over the beans. Add salt to the vegetables if you need it. I don't salt vegetables, but I salt the fish fillet itself.
Step 4:
Then lay out the boneless cod fillet washed under running water and dried with paper towels. Here I salted it quite a bit and peppered it to taste.
Step 5:
Sprinkle the cod with lime juice. Lime juice can just as well be replaced with lemon juice. It's just that lime is more flavorful. In general, any sea fish is perfectly combined with sour citrus fruits, revealing their familiar taste in a new way.
Step 6:
Wash the selected fresh greens thoroughly under running water and shake off excess moisture. Absolutely any of your favorite greens will do for this dish. I will use dill, parsley and mint. Mint will give the dish a sharp edge and a stunning aroma.
Step 7:
Finely chop the greens, after removing the hard stalks.
Step 8:
Sprinkle the cod with chopped greens.
Step 9:
More for beauty than for taste, add a little grated cheese on a fine grater. Bake the cod for 20 minutes in a preheated 180C oven. If your oven browns very well, then it makes sense not to immediately sprinkle the fish with herbs and cheese, but add them five minutes before the dish is ready. So the greens will definitely not burn. In general, focus on your oven in this. And in time, the fish will be ready very quickly.
Delicious, healthy, low-calorie and aesthetically pleasing. All these epithets can be successfully applied to this dish.
Herbs and lime give a stunning smell when baking cod according to this recipe. Your family will be curious to know when the meal is finally ready!
Keep in mind that this is a low-calorie dish! The buzz will be caught only by true connoisseurs of naturalness without additives, mayonnaise and flavor enhancers ;)
Bon appetit!
Note that the quality and taste of the finished dish largely depends on the proper defrosting of the ingredients. How to avoid mistakes and choose the best way, read the article about defrosting.
To avoid irritating the mucous membrane of the eyes when slicing onions, rinse the onion and knife with cold water. The cutting board will not absorb the unpleasant onion smell if you rub it with a piece of lemon before slicing.
Keep in mind that everyone's ovens are different. The temperature and cooking time may differ from those specified in the recipe. To make any baked dish successful, use useful information about the features of ovens !
Caloric content of the products possible in the composition of the dish
- Dutch cheese - 352 kcal/100g
- Swiss cheese - 335 kcal/100g
- Russian cheese - 366 kcal/100g
- Kostroma cheese - 345 kcal/100g
- Yaroslavsky cheese - 361 kcal/100g
- Altai cheese 50% fat content - 356 kcal/100g
- Soviet cheese - 400 kcal/100g
- Cheese "steppe" - 362 kcal/100g
- Uglich cheese - 347 kcal/100g
- Poshekhonsky cheese - 350 kcal/100g
- Lambert cheese - 377 kcal/100g
- Appnzeller cheese with 50% fat content - 400 kcal/100g
- Chester cheese with 50% fat content - 363 kcal/100g
- Edamer cheese with 40% fat content - 340 kcal/100g
- Cheese with mushrooms of 50% fat content - 395 kcal/100g
- Emmental cheese with 45% fat content - 420 kcal/100g
- Gouda cheese with 45% fat content - 356 kcal/100g
- Aiadeus cheese - 364 kcal/100g
- Dom blanc cheese (semi-hard) - 360 kcal/100g
- Lo spalmino cheese - 61 kcal/100g
- Cheese "etorki" (sheep, hard) - 401 kcal/100g
- White cheese - 100 kcal/100g
- Fat yellow cheese - 260 kcal/100g
- Altai cheese - 355 kcal/100g
- Kaunas cheese - 355 kcal/100g
- Latvian cheese - 316 kcal/100g
- Limburger cheese - 327 kcal/100g
- Lithuanian cheese - 250 kcal/100g
- Lake cheese - 350 kcal/100g
- Gruyere cheese - 396 kcal/100g
- Mint fresh - 49 kcal/100g
- Dried mint - 285 kcal/100g
- Mint - 49 kcal/100g
- Parsley greens - 45 kcal/100g
- Dill greens - 38 kcal/100g
- Salt - 0 kcal/100g
- Onion - 41 kcal/100g
- Ground red pepper - 318 kcal/100g
- Sunflower oil - 898 kcal/100g
- Refined sunflower oil - 899 kcal/100g
- String beans - 24 kcal/100g
- Lime juice - 10 kcal/100g
- Young zucchini - 24 kcal/100g
- Cod fillet - 80 kcal/100g
