📂 Fish & Seafood
#Fish
#Low Fat
#High Protein
#Quick Dinner
Baked Cod with Light Garlic and Parsley Crust
🐟 Juicy white fish full of character. Roasted cod loins under a green "majado" crust of garlic, parsley, and toasted whole wheat breadcrumbs.
🛒 Ingredients
- 2 Cod loins (14 oz)
- 1 Garlic clove
- Bunch of fresh parsley
- 1 Tbsp Whole wheat breadcrumbs
- 2 tsp EVOO
- Coarse salt
🐟 Green Cod: Crunchy Crust, Tender Heart
Baked cod is a delicacy, but if not protected, it can easily dry out. To avoid this and add incredible flavor, we cover the fish with a traditional mince based on garlic, abundant parsley, and a touch of whole wheat bread. When roasted, this mixture forms a crispy and intensely aromatic crust that seals in the cod's moisture, allowing its flakes to separate perfectly.
🧄 Why it is exceptionally healthy
- Protective Allicin: Crushed raw garlic, when briefly roasted, retains part of its allicin, a compound with renowned antibacterial and blood pressure-regulating properties.
- Iron and Chlorophyll: Parsley is not just a garnish; used in quantity, it injects vitamin C and plant-based iron that combat cellular fatigue.
- Maximum Lean Protein: Cod provides an enormous amount of clean protein with less than 1% fat, facilitating extremely light digestions.
📝 Step-by-Step Preparation
- The Green Mince (Majado): In a mortar, put 1 peeled garlic clove (without the central germ), a good handful of clean fresh parsley leaves, and a pinch of coarse salt. Crush well to make a paste.
- The Crust: Add to the mortar 1 generous tablespoon of whole wheat breadcrumbs (or oat bran for a Keto version) and 2 tsp (10ml) of EVOO. Mix with a spoon until it has the texture of wet green sand.
- The Fish: Dry 2 fresh or desalted cod loins (about 7 oz / 200g each) very well with paper towels. This is crucial so the crust doesn't slide off due to water.
- The Preparation: Place the loins in an oven-safe dish, previously lined with parchment paper. Generously spread the green crust over the top of each loin, pressing lightly with your fingers.
- The Baking: With the oven preheated to 400°F (200°C), introduce the cod and bake for about 12-15 minutes (depending on the thickness of the loin). The crust should be dry and slightly toasted.
- The Result: Take out of the oven and check that the cod flakes are pearly white and separate easily. Serve immediately accompanied by some cherry tomatoes roasted on the same tray.
