Baked Seafood Cooking

🔍 Overview:

Baking is one of the healthiest ways to prepare seafood. It allows delicate flavors to shine without added fats or oils and offers even cooking throughout. It’s great for beginners due to its hands-off nature and consistent results.

🐟 Best Seafood for Baking:

White fish fillets (e.g., cod, halibut, sea bass)

Salmon

Whole fish

Shellfish casseroles

Stuffed seafood dishes

🧂 Seasonings & Flavor Profiles:

Citrus zest and juice (lemon, orange)

Fresh herbs (thyme, parsley, dill)

Garlic and onion

Butter or olive oil drizzle

Crumb or herb crusts

🍞 Baking Tips for Beginners:

Preheat oven for consistent cooking.

Use parchment or foil to retain moisture.

Avoid overcooking—fish is done when it flakes easily.

Add a splash of broth or lemon juice for added moisture.

🧪 How to Tell It’s Done:

Fish is opaque and flakes with a fork.

Internal temp is 63°C (145°F).

Shrimp/shellfish turn pink and firm.

🍽️ Pairing Suggestions:

Roasted vegetables

Lemon rice or couscous

Light salad with vinaigrette

📌 Featured Recipe: Herb-Crusted Baked Cod

🌍 Cultural Description:

This recipe reflects the elegance of Northern European cuisine, especially Scandinavian and British coastal cooking. It features cod fillets with a fresh herb crust baked to perfection—a light yet flavorful meal.

🍽️ Nutritional Highlights:

Cod is low in fat and calories, high in protein and B vitamins. Baking maintains its natural moisture without extra oil, making it ideal for a healthy diet.

💡 Recipe Success Tips:

Use day-old bread for best crumbs.

Don’t overbake—check fish at 12 minutes.

Finish under broiler for extra crispiness if desired.

🛒 Ingredients (Brief Description):

Cod Fillets (2 pieces, 150g each): Mild, lean white fish.

Breadcrumbs (½ cup): Base for crust.

Fresh Parsley and Dill (2 tbsp each, chopped): Vibrant flavor.

Garlic (1 clove, minced): Depth and aroma.

Lemon Zest (1 tsp): Brightens flavor.

Olive Oil (2 tbsp): Helps brown the crust.

Salt and Pepper (to taste): Seasoning balance.

👩‍🍳 Preparation Method:

Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.

Mix breadcrumbs, herbs, garlic, lemon zest, salt, and pepper in a bowl.

Drizzle olive oil into the mixture and stir to moisten.

Pat cod fillets dry and press breadcrumb mixture firmly onto top side.

🔥 Cooking Method:

Place fillets on prepared tray and bake for 12–15 minutes, until fish flakes easily.

Optional: Broil for 1–2 minutes for extra golden crust.

🍚 Serving Suggestions:

Serve with steamed green beans, lemon couscous, or roasted potatoes. Add a lemon wedge for brightness.

⏱️ Recipe Details:

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Difficulty Level: Beginner

Serves: 2

📊 Nutritional Value (per serving):

Calories: 320 kcal

Protein: 28g

Fat: 12g

Carbohydrates: 18g

Fiber: 2g

❄️ Storage Instructions:

Refrigeration: Store in airtight container for up to 2 days.

Reheating: Reheat in oven at 160°C (325°F) until warmed through