Baked Cod with Mushrooms Recipe
I created this when I was on a low carb diet, It tastes delicious and is perfect as a light dish. We think you'll agree! If you're sensitive to spicy foods, use a bit less jalapeno.
I created this when I was on a low carb diet, It tastes delicious and is perfect as a light dish. We think you'll agree! If you're sensitive to spicy foods, use a bit less jalapeno.
- Carbohydrate 5.42758124999319 g
- Cholesterol 15.2515624755975 mg
- Fat 5.99261561579401 g
- Fiber 0.621875016689301 g
- Protein 1.87085937490353 g
- Saturated Fat 3.69571874416973 g
- Serving Size 1 1 serving (70g)
- Sodium 68.964999934624 mg
- Sugar 4.80570623330389 g
- Trans Fat 0.460805624355547 g
- Calories 82 calories
Step-by-step
- In a large skillet, saute the mushrooms, jalapeno and onion in 2 teaspoons butter until tender. Place fillets in an ungreased 8-in. square baking dish. Sprinkle with lemon-pepper, steak seasoning and bread crumbs. Top with mushroom mixture. Divide remaining butter and place on each fillet.
- Cover and bake at 400degrees for 10 minutes. Uncover; sprinkle with cheese. Bake 5-8 minutes longer or until fish flakes easily with a fork.
Standard pan-seared cod relies on high-heat surface dehydration to build a crust, whereas this baked preparation encloses the delicate fish under a blanket of moisture-retaining vegetables and cheese. Baking at 400 degrees Fahrenheit creates a localized steam environment inside the covered dish, gently cooking the thickest part of the fillet without drying out the exterior edges. Monitoring the texture remains essential; fish protein chains contract rapidly under heat, so watch for the moment the flesh opaque flakes easily under the tines of a fork after roughly 15 total minutes in the oven.
Managing Moisture in Aromatic Bases
Sauteing onions, mushrooms, and seeded jalapeños beforehand removes excess water content that would otherwise pool at the bottom of the baking dish and steam the cod into a rubbery texture. Mushrooms act like sponges, absorbing two teaspoons of butter during the skillet phase before releasing that fat back into the fish during baking. Seed the jalapeño completely if capsaicin heat overwhelms the palate, noting that removing the white placental ribs eliminates the highest concentration of heat compounds. Wear disposable gloves during this prep to prevent capsaicin oil transfer to sensitive skin areas.
Seasoning Interactions and Dairy Additions
Coarse steak seasoning contains dried garlic, coriander, and black pepper crystals that require direct contact with the moist cod surface to adhere properly before the crumb topping goes on. Lemon-pepper seasoning introduces citric acid that brightens the mild flavor profile of white fish, though commercial blends often carry high sodium levels requiring caution if reducing overall salt intake. Reduced-fat cheddar cheese added during the final five to eight minutes of uncovered baking melts reliably because its lower fat content prevents the oil separation common in full-fat cheddars at 400 degrees Fahrenheit.
Equipment Adaptations
An ungreased 8-inch square glass or ceramic baking dish distributes thermal energy more evenly than thin metal pans, preventing the edges of the cod portions from overcooking before the center reaches completion. Heavy-duty aluminum foil serves as an effective tight cover during the initial ten-minute baking phase, sealing in the aromatic vapors released by the onion and jalapeño mixture.
