Oven-Baked Cod with Garlic and Lemon: A Light and Delicious Entrée

This oven-baked cod with garlic and lemon is a perfect combination of simplicity and flavor. Tender cod fillets are infused with zesty lemon and garlic for a dish that’s both nutritious and satisfying.

• Total Time: 25 minutes
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Servings: 4

Ingredients

1. 4 cod fillets (about 150 g each)
2. 2 tbsp olive oil
3. 2 garlic cloves (minced)
4. 1 lemon (zested and juiced)
5. 1 tsp dried oregano
6. Salt and black pepper to taste
7. Fresh parsley (chopped, for garnish)
8. Lemon slices (for serving)

Step-by-Step Instructions

1. Preheat Oven:
   Preheat your oven to 200°C (400°F). Lightly grease a baking dish with olive oil.
2. Prepare the Cod:
   Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper. Arrange them in the prepared baking dish.
3. Make the Garlic Lemon Mixture:
   In a small bowl, mix olive oil, minced garlic, lemon zest, lemon juice, and oregano.
4. Top the Cod:
   Spoon the garlic lemon mixture over the cod fillets, ensuring they are evenly coated.
5. Bake:
   Bake the cod in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
6. Serve:
   Garnish with fresh parsley and lemon slices. Serve warm with your favorite sides, such as steamed vegetables, rice, or a fresh green salad.

Nutritional Information (per serving)

• Calories: 190
• Protein: 30 g
• Fat: 7 g
• Carbohydrates: 1 g
• Fiber: 0 g
• Sugar: 0 g

Vitamins and Benefits

Contains:

• Protein (cod): Helps with muscle repair and maintenance.
• Vitamin C (lemon): Boosts immunity and promotes healthy skin.

Benefits:
This dish is low in calories, high in lean protein, and rich in omega-3 fatty acids, making it a heart-healthy and satisfying option for any meal.

Cod has been a staple in European and North American cuisines for centuries and is known for its mild flavor and versatility!

Storage Tips

• Store leftover cod in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in the oven or microwave to avoid overcooking.

FAQ

Can I use frozen cod?
“Yes, thaw the fillets completely and pat them dry before baking for the best results.”

What other herbs can I use?
“Try thyme, dill, or rosemary for a flavorful twist.”

Can I make this dish ahead of time?
“Yes! Prepare the garlic lemon mixture and season the cod in advance. Store in the refrigerator and bake just before serving.”