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This lemon and garlic baked cod recipe is an easy 30 minute winner

This lemon and garlic baked cod recipe is an easy 30 minute winner

Lemon-garlic baked cod with quinoa

Active time:20 minutes

Total time:30 minutes

Servings:4

Active time:20 minutes

Total time:30 minutes

Servings:4

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If you’re always looking for new ways to prepare quick-cooking frozen fish fillets for weeknight dinners, add these to your range.

Frozen fish is often the most convenient, cheaper and more sustainable but in my experience the result can hit the mark when it comes to the quality of the fish. This recipe offers a little security, even if your fillet isn’t optimal.

Here, a generous bath of flavorful olive oil turns a frozen cod fillet into a silky, delicate delight.

The simple recipe is reminiscent of the classic technique of poaching fish in olive oil over a low, slow heat, but in this case, the fish is sprinkled with a little cornstarch and placed in an ovenproof pan for a generous blend of extra virgin olive oil, lemon juice and garlic is poured over.

You turn the fish over so it’s in the oil, sprinkle it with sweet paprika and a little cayenne pepper, and roast it at 400 degrees for about 10 minutes, or until it flakes. It is, although it may take a little longer if your fillets are thick.

Buying frozen fish isn’t what it used to be. Here’s what you need to know.

A nice grassy olive oil will soak into the fillet, but if you prefer a more neutral oil, consider adding a little more garlic or paprika to compensate.

It’s all about technique here, so try it with other white-fleshed fish fillets or salmon; and if you are not a fan of garlic, you can add thinly sliced ​​onions or leeks. Instead of the sweet paprika and cayenne, you can sprinkle your own favorite dry herbs, such as oregano or thyme, on top.

The resulting flavored oil can then be spooned over a grain, pasta, or steamed vegetables on the side. We chose protein-rich tricolor quinoa.

Lemon-garlic baked cod with quinoa

This technique is easy to adapt to your favorite fish fillets, alliums and herbs. Serve it with a favorite grain, vegetable or salad.

Storage notes: Refrigerate the cod for up to 2 days and the quinoa for up to 4 days.

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  • 1 1/2 cups of water
  • 1/4 teaspoon fine salt
  • 1 cup (6 1/2 ounces) uncooked quinoa, preferably tricolor
  • 4 (1 1/2-inch-thick) skinless cod fillets (5 to 6 ounces each)
  • 2 teaspoons cornflour
  • 1/4 teaspoon fine salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 lemon
  • 1/2 cup extra virgin olive oil
  • 3 cloves garlic, minced or grated
  • Pinch of sweet pepper
  • Pinch of cayenne pepper (optional)

Place a rack in the center of the oven and preheat to 400 degrees.

Make the quinoa: In a medium saucepan over high heat, bring 1 1/2 cups water and 1/4 teaspoon salt to a boil. Add the quinoa, reduce heat to low, cover, and cook until water is absorbed and quinoa is tender, about 15 minutes. (If the quinoa is still wet, uncover, increase the heat to medium-low and cook, stirring, for 1 more minute.)

Remove from heat and keep covered.

Make the fish: While the quinoa is cooking, pat the cod dry and sprinkle with the cornstarch, salt and black pepper.

Cut the lemon in half. Juice half and cut the other half into 4 wedges.

In a 9-by-13-inch glass baking dish, or one of a similar size so that all the fillets fit in one layer with some space in between, combine the olive oil, lemon juice, and garlic.

Add the fish and toss with the olive oil mixture. Sprinkle with the paprika and cayenne, if using. Scoop up some garlic and spoon it over the fish.

Roast for 10 to 15 minutes, or until fish flakes easily with a fork. Remove from the oven.

To serve, spoon the quinoa onto each plate, top with a fish fillet, spoon some of the pan juice over the quinoa and fish and add a slice of lemon.

Per serving (1 fish fillet, 3/4 cup quinoa, about 2 tablespoons sauce)

Calories: 555; Total fat: 32 g; Saturated fat: 5 g; Cholesterol: 61mg; Sodium: 374 mg; Carbohydrates: 32 g; Dietary fiber: 3 g; sugar: 0 g; Protein: 32 g

This analysis is an estimate based on available ingredients and this preparation. It should not replace the advice of a dietician or nutritionist.

Adapted from “The Wellness Principles” by Gary Deng (Phaidon, 2022).

Tested by Ann Maloney; e-mail questions to [email protected]

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