This simple, no-fuss baked cod is packed with lean protein, omega-3s, and vibrant citrus flavors. Perfectly seasoned with fresh herbs and baked to flaky perfection, it’s a healthy, quick, and delicious seafood option for any occasion.
- Total Cooking Time: 20 minutes
- Preparation Time: 5 minutes
- Cooking Time: 15 minutes
- Servings: 2
Ingredients
- 2 cod fillets (150 g each)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp lemon zest
- 2 cloves garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp dried oregano
- ½ tsp paprika (optional, for color)
- 1 tbsp fresh parsley or dill, chopped
- 4 thin lemon slices (for garnish)
Optional Additions:
- ¼ tsp red pepper flakes (for a slight kick)
- 1 tbsp butter (for extra richness)
- ½ tsp Dijon mustard (for a tangy flavor boost)
Substitutions:
- No cod? Swap with haddock, tilapia, or sea bass.
- Dairy-free? Use olive oil instead of butter.
- Extra crunch? Add a sprinkle of almond flour before baking.
Step-by-Step Instructions
- Preheat the Oven:
- Set the oven to 200°C (400°F) and line a baking dish with parchment paper.
- Prepare the Cod Fillets:
- Pat the cod fillets dry with a paper towel.
- Place them in the baking dish.
- Season the Cod:
- In a small bowl, mix olive oil, lemon juice, lemon zest, minced garlic, salt, black pepper, oregano, and paprika.
- Brush the mixture evenly over the fillets.
- Bake the Cod:
- Arrange lemon slices on top of the fillets for extra flavor.
- Bake for 12–15 minutes until the fish is opaque and flakes easily with a fork.
- Garnish & Serve:
- Sprinkle with fresh parsley or dill before serving.
- Serve with a side of steamed vegetables, roasted potatoes, or cauliflower rice.
Nutritional Information (Per Serving)
- Calories: 180
- Protein: 32 g
- Fats: 6 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Sugar: 0 g
Vitamins & Benefits
- Cod: A lean source of protein and omega-3 fatty acids.
- Lemon: High in vitamin C for immune support.
- Garlic & Herbs: Offer anti-inflammatory and heart-health benefits.
Did you know? Cod has been a dietary staple for over 1,000 years and was once used as a form of currency in medieval Europe!
Storage Tips
- Refrigeration: Store leftovers in an airtight container for up to 2 days.
- Reheating: Warm in a 180°C (350°F) oven for 5 minutes or microwave for 30 seconds.
- Freezing: Freeze raw cod with marinade for up to 3 months, then bake fresh.
FAQ
❓ How do I know when cod is fully cooked?
✔️ The fish should be opaque and flake easily with a fork at an internal temperature of 55°C (130°F).
❓ Can I cook this in an air fryer?
✔️ Yes! Bake at 180°C (360°F) for 10 minutes, checking for doneness.
❓ What side dishes pair well with baked cod?
✔️ Try quinoa, roasted asparagus, garlic green beans, or mashed cauliflower.
