Cod with Lemon and Herbs
Tender, flaky cod fillets baked with bright lemon, fresh parsley, and dill. This light and healthy fish dinner is incredibly easy to make and is ready in under 30 minutes, perfect for a busy weeknight.
For 4 servings
7 steps. 15 minutes total.
- 1
Preheat your oven to 400°F (200°C)
- a.Lightly grease a 9x13 inch baking dish or line it with parchment paper for easy cleanup.
- 2
Pat the cod fillets completely dry with paper towels
- a.This is crucial for getting a good texture. Arrange them in a single layer in the prepared baking dish.
- 3
Step 3
- a.In a small bowl, whisk together the olive oil, melted butter, chopped parsley, chopped dill, garlic powder, sea salt, black pepper, and the juice of half the lemon.
- 4
Step 4
- a.Evenly spoon or brush the herb and lemon mixture over the top of each cod fillet, ensuring they are well-coated.
- 5
Step 5
- a.Thinly slice the remaining lemon half and place one or two slices on top of each fillet.
- 6
Bake in the preheated oven for 12-15 minutes
- a.The baking time will vary depending on the thickness of your fillets. The fish is cooked when it is opaque and flakes easily with a fork. For precision, check that the internal temperature reaches 145°F (63°C).
- 7
Remove the dish from the oven
- a.Garnish with a sprinkle of extra fresh parsley if desired, and serve immediately.
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. It cooks very quickly, and overbaking will result in dry, tough fish. Start checking for doneness at the 12-minute mark.
- 2Patting the cod fillets thoroughly dry with paper towels before seasoning is essential to prevent them from steaming instead of baking, which can make them soggy.
- 3For the best flavor, use fresh herbs and freshly squeezed lemon juice. If you must use dried herbs, use 1 teaspoon of each (dill and parsley).
- 4This recipe also works well with other flaky white fish like haddock, pollock, or halibut. Adjust cooking time based on fillet thickness.
- 5For an extra layer of flavor, add a splash of dry white wine (like Sauvignon Blanc) to the bottom of the baking dish before baking.
Adapt it for your goals.
Spicy
Add 1/4 to 1/2 teaspoon of red pepper flakes to the herb mixture for a gentle kick of heat.
Mediterranean StyleMediterranean Style
Before baking, scatter 1/4 cup of halved cherry tomatoes, 2 tablespoons of capers, and 1/4 cup of chopped Kalamata olives around the fish fillets.
Crispy Panko ToppingCrispy Panko Topping
In a separate bowl, mix 1/2 cup of panko breadcrumbs with 1 tablespoon of melted butter and 2 tablespoons of grated Parmesan cheese. Sprinkle this mixture over the cod before baking for a crunchy crust.
Garlic Lovers'Garlic Lovers'
Substitute the garlic powder with 2-3 cloves of freshly minced garlic for a more potent garlic flavor.
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, supporting muscle mass, and keeping you feeling full and satisfied.
Supports Heart Health
Rich in omega-3 fatty acids, cod can help reduce inflammation, lower blood pressure, and decrease triglycerides, all of which contribute to a healthier cardiovascular system.
Promotes Brain Function
The omega-3s, particularly DHA, found in cod are vital for brain health and cognitive function, potentially improving memory and reducing the risk of age-related mental decline.
Aids in Weight Management
Being low in calories and high in protein, this dish is an ideal choice for anyone looking to manage their weight. The protein helps increase satiety, reducing overall calorie intake.
Frequently asked questions
Yes, this dish is very healthy. Cod is 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 fat, making it a great choice for a light and nutritious meal.