Cod: Oven Baked

Cod is relatively inexpensive, simple to cook and it makes an excellent addition to a healthy diet.

Health Information


  • Paper towel
  • Aluminum foil
  • Baking sheet
  • Non-stick cooking spray


  • Cod
  • Lemon
  • Olive oil


Food Preparation

  1. Line the baking sheet with aluminum foil – enough that you can fold the foil so it completely surrounds the fish
  2. Spray the foil with a non-stick cooking spray
  3. Wash the cod under water
  4. Pat the cod dry using paper towel
  5. Season the fillets on both sides with salt and pepper
  6. Place the cod on the greased aluminum foil
  7. Cut thin lemon slices
  8. Place lemon slices on the cod
  9. Sprinkle ginger and nutmeg to taste
  10. Drizzle a little bit of olive oil on top of the lemon slices to help keep the fish moist
  11. Fold up the sides of the aluminum foil to seal the fish


  1. Preheat the oven to 375 F
  2. Bake the fish for 10 minutes. Open the foil and scrape gently at the fish with a fork. It is cooked through when the flesh flakes easily and the color has turned opaque all the way through


  • The more lemon coverage, the more lemon flavour in the cod
  • Never overcook cod; it becomes very tough when it dries out
  • Splash a little white wine on the fish before cooking it for a bit of extra flavor