Colourful Baked Cod


Here for a quick recipe post! This is the second baked cod recipe on the blog, the first being Sarah's Wild Food Stir-fry and Baked Cod. I'm not trying to start a competition or anything, but you can decide which is better... I was a strict vegetarian/vegan for my formative learning-to-cook-for-myself years, so cooking meat and fish is a big mystery to me at 27. Last year I roasted a chicken and became confused when I couldn’t find the meat. I searched everywhere on top of the chicken for the white meat, only to find skin stretched over nearly bare bones. 20 minutes later I discovered that I had it upside down.

As I started cooking cod fillets I found I really couldn’t fry it without ending up with a mush of fish, completely separated. I’m still waiting for someone to show me how to do that. What I can do is bake a fillet of cod. That is easy. And delicious.

  • 1 lb. cod fillet (thawed)
  • 1 onion, diced
  • 2-3 cloves garlic
  • 2 med. carrots, sliced
  • Other veggies as you like (I used parsnip today)
  • Some cherry tomatoes
  • 3 Tbsp. olive oil (or butter, or whatever you like)
  • 2 Tbsp. flour
  • 1 Tbsp. savory (or more? You can’t have too much)
  • Salt & pepper to taste
  • Other spices (I like cumin and basil in everything, so…)

I made this with local onions, carrots, parsnip, cod, and Mt. Scio savoury, of course. The garlic and tomatoes came from a backyard garden.

  1. Heat 2 Tbs. oil in a skillet, add onions and sauté 3 minutes. Add garlic, sauté 2 more minutes. Add flour, savoury, and other spices. Mix and sauté about two more minutes. Don’t let your onions burn!
  2. At this point I threw the carrots and parsnips in to mix everything around. Place the thawed cod in a baking dish. Mix the veggies in with the cod, under, on-top, around, whatever you prefer. Drizzle the remaining oil over everything. Add cherry tomatoes, cut in half.
  3. Place a cover or aluminum foil over the dish if you’d prefer it juicier. Bake at 350°F for 30-40 minutes.

I ate this with some left-by-old-roommate jasmine rice, which was delicious, but if you were looking for something a bit more local anywhere in Atlantic Canada, then I would recommend Spearville Mill. They’re an old flour mill in New Brunswick that now sells all sorts of organic dried goods grown in Atlantic Canada, including brown rice (really good), rolled oats, black, pinto, and soy beans, and lots more. It’s as local as you can get for most of these products. Their products are available in many grocery stores, as well as at their website if you make a bulk order.