Oven-Baked Cod with Potatoes and Onion Layers
Oven-Baked Cod with Potatoes and Onion Layers brings together tender flakes of cod, buttery potatoes, and sweet onions simmered in milk for a gentle, creamy finish. The flavors are clean and comforting, with a subtle richness from butter and a peppery lift. Serve on a cool evening or as a simple weeknight dinner when you want something warm and softly textured.
- Prep10 mins
- Cook45 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Baked Cod with Potatoes and Onion Layers, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 47 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 24
- Heart Health
- 70
- Metabolic
- 35
- Digestive
- 24
- Inflammatory
- 58
- Performance
- 49
- General Wellness
- 1
Heat the oven to 350 degrees F (175 degrees C). Grease a large rectangular baking dish with butter.
- 2
Set the fish in the prepared dish. Arrange the potato and onion slices around it and on top. Pour in enough milk to barely cover. Season generously with salt and pepper. Dot the top with butter.
- 3
Bake uncovered in the preheated oven until the fish flakes easily with a fork and the potatoes are tender, about 45 minutes, checking often and adding more milk if needed. Serve in large bowls.
- Calories 346.84 kcal Moderate 17%
- Protein 30.78 g Good Source 62%
- Carbohydrate 43.86 g 16%
- Total Fat 6.51 g Moderate 8%
- Saturated Fat 3.5 g Moderate 18%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 72.75 mg High 24%
- Sodium 682.21 mg High 30%
- Dietary Fiber 4.62 g Moderate 17%
- Total Sugars 15.67 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 425.12 mg Good Source 33%
- Iron 1.47 mg Low Source 8%
- Potassium 1409.75 mg Good Source 30%
- Vitamin A 160.27 mcg Moderate 18%
- Vitamin C 1.12 mg Low Source 1%
- Vitamin D 2.94 mcg Moderate 15%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Onions 🧅
About This Recipe
Oven Baked Cod with Potatoes and Onion Layers is made with 7 ingredients and serves 2. It takes about 55 mins and is rated easy. Key ingredients include Black Pepper, Milk, Salted Butter, and Salt & Pepper. Each serving provides about 346.84 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Baked Cod with Potatoes and Onion Layers made of?
- The main ingredients are Black Pepper, Milk, Salted Butter, Salt & Pepper, Seasoned Cod. The full list of 7 is above.
- How long does it take to make Oven-Baked Cod with Potatoes and Onion Layers?
- About 55 mins in total: 10 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 346.84 kcal. The full nutrition breakdown is above.
- Is Oven-Baked Cod with Potatoes and Onion Layers easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Oven-Baked Cod with Potatoes and Onion Layers healthy?
- Oven-Baked Cod with Potatoes and Onion Layers has an easyChef Pro health score of 51/100. Per serving, it provides 346.84 calories and 30.78 g of protein, or 62% of the Daily Value. It is a good source of calcium and potassium. Worth noting per serving: sodium at 682.21 mg (30% of the Daily Value) and saturated fat at 3.5 g (18% of the Daily Value). It contains Fish, Milk and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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