Rolled oats are a versatile ingredient that can enhance the nutritional value of many dishes. Here are some key benefits:

Rich in Nutrients: Rolled oats are a great source of dietary fiber, vitamins, and minerals. They contain beta-glucans, which can help lower cholesterol levels and improve heart health.
High in Protein: Oats provide a good amount of protein, making them an excellent addition to meals, especially for those looking to increase their protein intake without relying solely on meat.
Versatile Ingredient: They can be used in various recipes, from breakfast dishes to savory meals, like our cod recipe.

4 cod fillets
1 cup rolled oats
1/2 cup whole wheat flour
1/2 teaspoon salt
1 teaspoon lemon zest
1 egg
1/4 cup almond milk (or any milk of your choice)
Olive oil for drizzling

Preheat the Oven: Preheat your oven to 425°F (220°C).

Prepare the Oat Mixture: In a bowl, combine the rolled oats, whole wheat flour, salt, and lemon zest. Mix well to combine all the dry ingredients.

Prepare the Egg Wash: In another bowl, whisk together the egg and almond milk until well combined.

Coat the Cod: Dip each cod fillet into the egg mixture, allowing any excess to drip off. Then, roll the fillets in the oat mixture, pressing gently to ensure the oats adhere well.

Bake the Cod: Place the coated cod fillets on a baking sheet lined with parchment paper. Drizzle a little olive oil over the top of each fillet for added flavor and to help them crisp up. Bake in the preheated oven for about 15-20 minutes, or until the fish is cooked through and the crust is golden brown.

Serve: Once done, remove the cod from the oven and let it rest for a few minutes. Serve with a side of your choice, such as a fresh salad or steamed vegetables.

Choose Fresh Fish: Always opt for fresh or high-quality frozen cod for the best flavor and texture.
Experiment with Flavors: Feel free to add herbs and spices to the oat mixture, such as garlic powder, paprika, or dried herbs, to enhance the flavor profile.
Serve with Dipping Sauce: A light lemon aioli or tartar sauce can complement the dish beautifully.

Yes! While cod is a great choice due to its mild flavor and flaky texture, other white fish like haddock or tilapia can also work well with this rolled oats crust.

Rolled oats themselves are naturally gluten-free; however, they can be contaminated with gluten during processing. If you require a gluten-free diet, make sure to choose certified gluten-free rolled oats.

Store any leftover oat-crusted cod in an airtight container in the refrigerator for up to 3 days. To reheat, place the fillets in the oven at a low temperature to maintain their crispiness.

This rolled oats cod recipe is a fantastic way to incorporate the health benefits of oats into your diet while enjoying a delicious meal. With its crunchy exterior and tender fish inside, it’s sure to become a favorite in your household. Whether you’re looking for a quick weeknight dinner or a dish to impress guests, this recipe is both easy to prepare and packed with flavor. Give it a try, and enjoy the wholesome goodness of rolled oats!