Do you not like the taste of fish very much because you consider it not very tasty and a difficult food to prepare? Today I will show you a light but tasty and very tasty second course based on fish! To facilitate the preparation, I have chosen frozen cod fillets, therefore already cleaned and ready to use, which we will cook in the oven with a tasty gratin: find out with me what it is!
Video of the Recipe
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Identity Card of the Recipe
- 120 KCal Calories per serving
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Ingrediants
- 600 g of cod fillets
- 50 g of breadcrumbs
- 2 tablespoons of extra virgin olive oil
- 1 sprig of parsley
- 1 teaspoon of garlic powder
- Q.b. of salt
- Q.b. of pepper
- 10 ml of dry white wine
- Untreated lemon juice and zest
Materials Needed
- Bowl
- Baking tray
- Baking paper
Preparation
Before starting
To make this recipe, we used frozen cod fillets. A couple of hours before starting the recipe, we recommend that you slowly defrost the fish in the refrigerator: in this way, the cod fillets will require very quick cooking.- Preheat the oven to 200 ° C (ventilated).
- Arrange the defrosted cod fillets on a plate lined with baking paper.
- With a brush, spread a tablespoon of oil on the surface of the fillets. Season with salt and pepper.
- In a bowl, collect the breadcrumbs, add salt, pepper, garlic powder and parsley. Mix the mixture with a tablespoon of extra virgin olive oil, a splash of white wine, the juice of half a lemon and flavor with the lemon zest. With your hands, mix the flavored breadcrumbs until you get a crumbly mixture.
- Spread the mixture of crumbs on the surface of the fish fillets and bake immediately: cook at 200 ° C (ventilated) for about 15 minutes, or until golden brown.
The right idea
If you have some gratin left over, you can use it to brown potatoes, fennel, peppers and more! It can be kept in the fridge for up to 4 days!- Serve the cod fillets au gratin with a mixed salad or pea sauce.
Alice's comment - PersonalCooker
These cod fillets are fantastic, ideal for making fish greedy, but without sacrificing lightness. Did you like the idea? You can replicate the recipe using other types of fish, according to your tastes!
Also try the Stewed Cod Fillets.Nutritional values and Health Comment on the recipe
The Gratinated Cod Fillets in the Oven are a recipe that belongs to the group of dishes.
They have a rather moderate caloric intake, provided mainly by proteins, followed by lipids and finally by carbohydrates.
The peptides are mainly of high biological value, the monounsaturated fatty acids and the complex carbohydrates. They contain little cholesterol and are lacking in fiber.
Baked Gratinated Cod Fillets are suitable for most diets.
They show no contraindications for metabolic diseases and overweight; on the contrary, they are recommended for slimming therapy, against hyperlipemia and hyperglycemia (also type 2 diabetes mellitus).
Fish is not tolerated by the vegetarian and vegan philosophy. The recipe is relevant to the diet of the lactose intolerant but not the celiac.
The average portion corresponds to about 150-250g (180-300kcal).
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