Baked Cod with Butter and Lemon
Tender, flaky cod fillets baked in a rich garlic butter and lemon sauce. This simple yet elegant dish is ready in under 20 minutes, making it a perfect healthy weeknight dinner.
For 4 servings
Preheat oven and prepare the cod.
- Preheat your oven to 400°F (200°C).
- Line a baking dish with parchment paper.
- Pat the cod fillets dry with a paper towel and arrange them in the baking dish.
- Season both sides of the fillets with salt and black pepper.
TIPDrying the fish ensures it bakes nicely instead of steaming, giving it a better texture.Make the lemon butter sauce.
In a small bowl, whisk together the melted butter, minced garlic, juice from half a lemon, and 4 tablespoons of chopped parsley.
Dress the cod fillets.
- Pour the lemon butter sauce evenly over the cod fillets.
- Arrange the lemon slices on top of and around the fish.
Bake the cod until flaky.
Place the baking dish in the preheated oven and bake for 12-15 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
TIPCooking time varies with fillet thickness. Check for doneness at the 12-minute mark to avoid overcooking.Garnish and serve immediately.
Remove the dish from the oven. Garnish with additional fresh parsley and serve hot with your favorite sides.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use fresh cod for the best flavor and texture. If using frozen, make sure it's fully thawed before cooking.
- 2Don't overcrowd the baking dish. Give the fillets some space to ensure they cook evenly.
- 3For extra flavor, you can add a pinch of red pepper flakes to the butter sauce for a little heat.
- 4This recipe also works well with other white fish like haddock, pollock, or halibut.
- 5Store leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Healthy
Reduce the butter to 3 tablespoons and add 1 tablespoon of olive oil to maintain moisture while lowering saturated fat.
dairy freeDairy free
Substitute the butter with a high-quality olive oil or a dairy-free butter alternative.
low carbLow carb
This dish is naturally low-carb. Serve with steamed green beans or a side salad instead of starchy sides.
quickQuick
To save time, you can use pre-minced garlic from a jar. The entire dish comes together in under 20 minutes.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod is packed with high-quality protein, which is essential for building and repairing tissues, making enzymes, and supporting overall body function.
Rich in Omega-3 Fatty Acids
Contains beneficial omega-3s, which are known to reduce inflammation, support heart health by lowering blood pressure, and improve brain function.
Low in Calories and Fat
As a lean white fish, cod is naturally low in calories and saturated fat, making it a great choice for weight management and a heart-healthy diet.
Good Source of B Vitamins
Cod provides essential B vitamins, including B12 and niacin, which help convert food into energy and support a healthy nervous system.
Frequently asked questions
Yes, baked cod is very healthy. It's an excellent source of lean protein, low in fat, and rich in omega-3 fatty acids, which are beneficial for heart and brain health. Baking is a healthy cooking method that doesn't require much added fat.