This healthy baked scrod recipe is one of the simplest ways to make scrod fish taste amazing! We dredge the filet in a variety of super-healthy spices and gluten-free brown rice flour before cooking it in a cast iron skillet. We’re left with flakey and delicious white fish that goes great with a healthy side like barley and a vegetable.
Don’t let the goldeny-red crust fool you…this fish was NOT deep fried! It was simply pan-seared for about 2 minutes on each side before being baked in the oven. My Mediterranean Baked Cod Recipe has a similar cooking technique, but it isn’t as healthy as this one because it uses butter!
I want to note that this recipe is SIMPLE. Fish drenched in melted butter, parmesan, and a panko bread crumb topping tastes incredible, but this recipe is all about using simple whole ingredients that we can find in our pantry to make a quick, easy, and healthy fish dinner.
What Kind of Fish is Baked Scrod?
Let’s start out with probably your biggest question: What exactly IS scrod fish? Well for one, scrod isn’t actually a fish! There is no fish swimming in the ocean right now called scrod. I know, mind-blowing.
Scrod simply refers to a young haddock, cod, or similar ‘white fish’. Usually, it refers to the ‘catch of the day’. Frequently, restaurants and grocery stores put it on the menu as ‘scrod’ because it is very fresh and they don’t know what they will be getting until that morning.
Most good grocery stores and restaurants will know what type of fish the scrod is if you ask. Scrod is almost always split and deboned, making its preparation very easy.
Scrod can be any of the following:
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So with that being said, let’s answer a few frequently asked questions about scrod:
How To Make This Healthy Baked Scrod Recipe
Baking scrod doesn’t require dairy or melted butter! We use healthy brown rice flour, eggs, and spices. We do a brief pan sear to get that bright golden-crimson crust, then pop it in the oven to finish! Here, let’s break it down.
- Pre-heat the oven to 350 degrees F. Cut your scrod into the portions that you would like to serve.
- Place the brown rice flour in a medium-sized bowl. Measure out the spices (smoked paprika, turmeric, onion powder, ground black pepper, salt, garlic powder) and place them into the bowl with the flour.
- In a separate bowl, whisk together 2 eggs. Take one of the scrod portions and coat it with the whisked egg. Allow the excess to drip off, then transfer it to the bowl with the flour and spices. Coat the fish evenly, then transfer it to a plate. Repeat with each portion of scrod.
- Heat 1 tbsp of olive oil in a large cast iron skillet, stove-top safe baking pan, or oven-safe skillet. Place the fish fillets in the skillet and allow them to cook over medium-high heat for about 2-3 minutes per side, until a nice crust forms on the fish.
- Place the entire skillet in the oven and bake for 10-12 minutes until the fish is cooked to an internal temperature of 145 degrees F. When done, carefully remove the skillet and drizzle each piece of fish with freshly squeezed lemon juice. (Don’t skip, the acidity is needed).
- Serve the baked fish with a healthy grain and vegetable!
What Is A Good Side Dish For Baked Scrod?
I recommend keeping it healthy and serving this baked scrod recipe with a healthy whole grain and a variety of vegetables. Here are some options.
Health Benefits Of The Spices
Most of the spices we use have strong antioxidant and anti-inflammatory properties that have disease-fighting qualities.
| Smoked Paprika | Paprika is loaded with nutrients and antioxidants. It contains high levels of vitamin C, vitamin E, and beta-carotene. It may also help reduce inflammation in the body due to the capsaicin found in it. |
| Turmeric | Several compounds in turmeric are very healthy for the body, most notably curcumin. Curcumin is being studied for its strong anti-inflammatory abilities, and its potential to ease depression symptoms. Curcumin also helps keep blood sugar levels stable. Whenever you use turmeric in a recipe, you want to pair it with black pepper. The peperine in black pepper helps the body to absorb curcumin by up to 2000% more. |
| Garlic Powder | Garlic powder can help to regulate blood pressure and cholesterol levels due to its array of nutrients and beneficial bioactive compounds. |
| Onion Powder | Onion powder contains dietary fiber, manganese, calcium, and vitamin C. One TBSP is roughly equivalent to 1/2 a cup of chopped raw onion, so you are getting all of those nutrients and antioxidants in the powdered form! |
If you don’t have an oven-safe skillet, it’s totally fine to use a regular pan for pan searing and a baking dish for the oven! Just use a little cooking spray in the baking pan so it doesn’t stick.
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Baked Scrod
Ingredients
- 1.5 pounds scrod fish
- 2 eggs
- 1/3 cup brown rice flour
- 1 tsp turmeric
- 2 tsp onion powder
- 1/2 tsp garlic powder
- 2 tsp smoked paprika
- 1/4 tsp table salt
- fresh cracked black pepper
- 1 tbsp olive oil
- 1 lemon, quartered
Instructions
- Pre-heat the oven to 350 degrees F. Cut your scrod into the portions that you would like to serve.
- Place the brown rice flour in a medium-sized bowl. Measure out the spices (smoked paprika, turmeric, onion powder, ground black pepper, salt, garlic powder) and place them into the bowl with the flour.
- In a separate bowl, whisk together 2 eggs. Take one of the scrod portions and coat it with the whisked egg. Allow the excess to drip off, then transfer it to the bowl with the flour and spices. Coat the fish evenly, then transfer it to a plate. Repeat with each portion of scrod.
- Heat 1 tbsp of olive oil in a large cast iron skillet (or oven safe skillet). Place the fish fillets in the skillet and allow to cook undisturbed over medium-high heat for about 2-3 minutes per side, until a nice crust forms on the fish. Place the entire skillet in the oven and bake for 10-12 minutes, or until the fish is cooked to an internal temperature of 145 degrees F.
- When done, carefully remove the skillet and drizzle each piece of fish with fresh squeezed lemon juice. (Don't skip, the acidity is needed). Serve the baked fish with a healthy grain and vegetable!
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