Easy & Healthy Baked Lemon Garlic Cod Recipe – Delicious

If you’re looking for a healthy, quick, and flavorful seafood dish, the Baked Lemon Garlic Cod Recipe should be at the top of your list. Cod is a lean, white fish with a mild flavor that pairs beautifully with bright citrus and fragrant garlic. This recipe transforms simple ingredients into a gourmet-style meal that’s ready in under 30 minutes. Whether you’re trying to eat lighter, follow a low-carb diet, or just enjoy more seafood in your routine, this dish is a perfect choice. The baked method ensures a juicy, tender fillet every time, and the lemon-garlic butter sauce adds a mouthwatering depth of flavor.

Ideal for weeknight dinners or as a protein-packed centerpiece for a special occasion, this cod recipe is not only delicious but also nourishing. Let’s dive into the full breakdown of how to prepare this elegant yet easy dish.

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Nutritional Information (Per Serving)

• Calories: 230 kcal

• Protein: 28g

• Fat: 11g

• Saturated Fat: 3g

• Carbohydrates: 3g

• Sugar: 1g

• Fiber: 0g

• Cholesterol: 85mg

• Sodium: 300mg

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Prep & Cooking Times

• Prep Time: 10 minutes

• Active Time: 20 minutes

• Resting Time: 3 minutes

• Total Time: 33 minutes

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Cuisine: American, Mediterranean

Course: Main Course

Servings: 4

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Equipment Needed

• Baking dish or sheet pan

• Parchment paper or aluminum foil (optional for easier cleanup)

• Mixing bowl

• Microplane or grater (for lemon zest)

• Oven mitts

• Basting brush or spoon

• Knife and cutting board

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Ingredients

For the Cod:

• 4 cod fillets (5–6 oz each), fresh or thawed if frozen

• Salt and pepper, to taste

• 2 tablespoons olive oil

• 1 teaspoon paprika (optional, for color and subtle spice)

For the Lemon Garlic Sauce:

• 3 tablespoons unsalted butter, melted

• 3 cloves garlic, minced

• Zest of 1 lemon

• Juice of 1 lemon (about 2 tablespoons)

• 1 tablespoon fresh parsley, chopped (plus more for garnish)

• ½ teaspoon crushed red pepper flakes (optional for a bit of heat)

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Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper or foil for easy cleanup.

Step 2: Prepare the Cod Fillets

Pat the cod fillets dry using a paper towel. This step is essential to help the fish sear nicely and prevent excess water during baking. Season both sides of each fillet with salt, pepper, and paprika.

Step 3: Make the Lemon Garlic Sauce

In a small mixing bowl, combine the melted butter, minced garlic, lemon juice, lemon zest, chopped parsley, and red pepper flakes (if using). Stir well to blend all the flavors.

Step 4: Assemble in the Baking Dish

Place the seasoned cod fillets in the prepared baking dish. Drizzle the lemon garlic sauce evenly over each fillet. Use a spoon or brush to spread the sauce over the top of the fish so it’s fully coated.

Step 5: Bake the Cod

Place the baking dish in the preheated oven. Bake for 12–15 minutes, or until the cod flakes easily with a fork and is opaque in the center. Thicker fillets may need an extra couple of minutes.

Step 6: Rest & Garnish

Remove the cod from the oven and let it rest for 2–3 minutes. This allows the juices to settle and the flavors to intensify. Garnish with extra chopped parsley and a few lemon wedges if desired.

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Serving Suggestions

• Sides: Serve alongside roasted vegetables, garlic mashed cauliflower, steamed broccoli, or a fresh arugula salad.

• Grains: Pair it with quinoa, wild rice, or couscous for a heartier meal.

• Bread: A slice of crusty baguette or garlic bread can be great to mop up the lemony butter sauce.

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Why You’ll Love This Baked Lemon Garlic Cod Recipe

• Quick & Easy: No complicated steps. Ideal for busy nights.

• Healthy: Packed with lean protein and low in carbs and calories.

• Flavorful: The bright lemon and rich garlic-butter combo is irresistible.

• Versatile: Goes well with many side dishes and works for lunch or dinner.

• Kid-Friendly: The mild flavor of cod makes it a great fish option for children.

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Tips for Best Results

1. Use Fresh Cod: Fresh fillets yield the best flavor and texture. If using frozen, thaw completely and pat dry.

2. Don’t Overbake: Cod cooks quickly. Overcooking will dry it out. Watch for the fillets to flake easily.

3. Add Veggies to the Pan: Add asparagus, cherry tomatoes, or thin zucchini slices to the baking dish for a one-pan meal.

4. Enhance the Sauce: Add a splash of white wine or a dash of Dijon mustard to deepen the flavor.

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Storage & Reheating

• Refrigerate: Store leftovers in an airtight container for up to 2 days.

• Reheat: Gently reheat in a 300°F oven for about 8 minutes or until warmed through. Avoid microwaving, as it can overcook the delicate fish.

• Freezing: This dish is best fresh, but you can freeze cooked cod. Wrap tightly and use within 1 month. Thaw overnight in the fridge and reheat gently.

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Variations

• Herb Twist: Swap parsley for dill, thyme, or basil for a new herbal flavor profile.

• Citrus Swap: Try lime or orange juice instead of lemon for a different citrus note.

• Add Crunch: Sprinkle a little panko or almond flour on top before baking for a light crust.

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Conclusion

This Baked Lemon Garlic Cod Recipe is a staple for any home cook who enjoys fresh, clean flavors and a no-fuss cooking process. It’s as nutritious as it is delicious, bringing together lean protein and vibrant seasonings in a dish that never fails to impress. Whether you’re cooking for your family, prepping meals ahead, or hosting guests, this recipe will win over seafood lovers and skeptics alike. Try it once, and you’ll want it in your regular rotation!