Baked Cod with Herbs
Tender, flaky cod fillets baked with a vibrant mix of fresh parsley, garlic, and lemon. A light, healthy, and incredibly flavorful Mediterranean dish that's ready in under 30 minutes.
For 4 servings
Preheat oven and prepare the cod.
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish or line it with parchment paper.
- Pat the cod fillets completely dry with paper towels and arrange them in the baking dish in a single layer.
TIPPatting the fish dry is crucial for getting a nice texture and preventing it from steaming.Mix the herb topping.
In a small bowl, whisk together the olive oil, minced garlic, 3 tablespoons of the chopped parsley, dried oregano, lemon juice, salt, and black pepper.
Season the cod fillets.
- Spoon the herb and oil mixture evenly over each cod fillet.
- Top each fillet with a few slices of lemon.
Bake the cod until flaky.
Place the baking dish in the preheated oven and bake for 12-15 minutes. The cooking time will vary depending on the thickness of your fillets.
TIPThe cod is done when it's opaque and flakes easily when gently pressed with a fork. The internal temperature should reach 145°F (63°C).Garnish and serve immediately.
Remove the cod from the oven. Sprinkle with the remaining 1 tablespoon of fresh parsley and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overbake the cod, as it can become dry and tough. Check for doneness at the 12-minute mark.
- 2For the best flavor, use fresh parsley and freshly squeezed lemon juice.
- 3You can use other white fish like haddock or pollock as a substitute for cod.
- 4To add a little spice, include a pinch of red pepper flakes in the herb mixture.
- 5Serve immediately for the best texture. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Healthy
To reduce fat slightly, use 3 tablespoons of olive oil instead of 4. The dish is already very healthy and low in calories.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure all your dried herbs are certified gluten-free if you have a severe allergy.
dairy freeDairy free
This recipe is naturally dairy-free, making it suitable for those avoiding lactose or dairy proteins.
kid friendlyKid friendly
Reduce the amount of garlic to 2 cloves to make the flavor milder for children. Serve with a side they love, like roasted potato wedges.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod provides high-quality protein that is essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full.
Rich in Omega-3 Fatty Acids
This fish is a good source of omega-3s, which are known to reduce inflammation, support cardiovascular health, 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.
Supports Thyroid Function
Cod is a good source of iodine and selenium, two minerals that are crucial for maintaining healthy thyroid function.
Frequently asked questions
Yes, baked cod is very healthy. It's an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. It's also low in calories and saturated fat.