Super Easy Oven Baked Fish Recipe

Ingredients

• 12 oz Cod Fillet (fresh or thawed frozen, about 2 fillets)
• 2 tbsp Olive Oil (for coating fish and baking dish)
• 1 tsp Dry Mustard (ground mustard powder)
• 1 tsp Smoked Paprika (adds smoky flavor)
• 0.5 tsp Ground Black Pepper (freshly ground)
• 0.25 tsp Dry Pepper Flakes (red pepper flakes)
• 0.5 tsp Salt (kosher or table salt)
• 0.5 cup Plain Crackers (crushed into fine crumbs (optional))
• 2 tbsp Fresh Parsley (chopped (optional))
• 2 tbsp Unsalted Butter (melted for crumb mixture (optional))

Instructions

1. Mix Seasonings

   In a small mixing bowl combine dry mustard, smoked paprika, ground black pepper, dry pepper flakes, and salt. Stir until evenly blended.

   Time: PT3M

2. Pat Dry and Oil Fish

   Rinse the cod fillets and pat them completely dry with paper towels. Drizzle olive oil over both sides and rub gently to coat.

   Time: PT3M

3. Apply Dry Rub

   Sprinkle the seasoning mixture over both sides of each fillet. Use your hands to rub the spices into the flesh, ensuring an even coating.

   Time: PT2M

4. Prepare Optional Crumb Topping

   Place crackers in a zip‑lock bag and crush them into fine crumbs. In a small skillet melt butter, then stir in the crumbs and chopped parsley until the mixture is moist.

   Time: PT5M

5. Oil Baking Dish

   Lightly brush the bottom of a baking dish with a little olive oil to prevent sticking.

   Time: PT1M

6. Arrange Fish and Add Crumb (Optional)

   Place the seasoned fillets in the prepared baking dish. If using the crumb topping, press the mixture onto the top of one fillet, leaving the other plain.

   Time: PT1M

7. Bake the Fish

   Preheat the oven to 350°F (175°C). Bake the fish for 20 minutes, or until the flesh flakes easily with a fork and reaches an internal temperature of 145°F.

   Time: PT20M

   Temperature: 350°F

8. Rest and Serve

   Remove the dish from the oven, let the fish rest for 2 minutes, then serve hot. Optionally garnish with extra fresh parsley.

   Time: PT2M

Nutrition Facts

Calories

200

Protein

20g

Carbohydrates

5g

Fat

10g

Fiber

1g