Baked Herb-Crusted Cod: A Delicious and Gut-Friendly Delight

This baked herb-crusted cod combines tender fish fillets with a crispy, flavorful herb topping. It’s a light and gut-soothing meal that’s easy to make and perfect for any occasion.

• Total Time: 30 minutes
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Servings: 4

Ingredients

For the Cod:

1. 4 cod fillets (about 150 g each)
2. Salt and black pepper to taste

For the Herb Crust:

1. 1/2 cup gluten-free breadcrumbs (or almond flour for a grain-free option)
2. 2 tbsp fresh parsley (chopped)
3. 1 tbsp fresh dill (chopped)
4. 1 tsp lemon zest
5. 1/2 tsp dried thyme
6. 2 tbsp olive oil

Optional Garnishes:

1. Lemon wedges
2. Extra fresh herbs

Step-by-Step Instructions

1. Preheat Oven:
   Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper or lightly grease it with olive oil.
2. Prepare the Cod:
   Pat the cod fillets dry with paper towels and season both sides with salt and black pepper.
3. Make the Herb Crust:
   In a small bowl, mix gluten-free breadcrumbs, parsley, dill, lemon zest, thyme, and olive oil until it forms a moist crumbly mixture.
4. Coat the Cod:
   Place the cod fillets on the prepared baking sheet. Spoon the herb mixture evenly over each fillet, pressing gently to adhere.
5. Bake:
   Bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork, and the herb crust is golden brown.
6. Serve:
   Transfer the cod to plates and garnish with fresh herbs and lemon wedges. Serve with steamed vegetables, rice, or a fresh salad.

Nutritional Information (per serving)

• Calories: 210
• Protein: 28 g
• Fat: 8 g
• Carbohydrates: 5 g
• Fiber: 1 g
• Sugar: 0 g

Vitamins and Benefits

Contains:

• Omega-3 fatty acids (cod): Promote heart and brain health.
• Vitamin C (lemon zest): Boosts immunity and supports skin health.

Benefits:
This dish is low in fat, high in protein, and easy on the digestive system, making it a gut-friendly and satisfying meal.

Cod has been a dietary staple for centuries and is known for its mild flavor and versatility, making it a favorite in many cuisines!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in the oven or microwave to maintain the crispy crust.

FAQ

Can I use frozen cod?
“Yes, thaw it completely and pat it dry before baking.”

What other herbs can I use?
“Try chives, basil, or oregano for a unique twist.”

Can I make this dish dairy-free?
“Absolutely! This recipe is already dairy-free, but you can add nutritional yeast to the crust for a cheesy flavor.”