Herb-Baked Cod Fillets
Light and flaky cod fillets baked to perfection with a simple blend of aromatic herbs and garlic. A heart-healthy, low-fat, and incredibly quick dinner option that's ready in under 20 minutes.
For 4 servings
Preheat oven and prepare the baking sheet.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
Prepare the cod fillets.
Gently pat the cod fillets dry with a paper towel. This helps the seasoning stick and prevents the fish from steaming.
TIPIf using frozen cod, make sure it is completely thawed before you begin.Combine the herb seasoning.
In a small bowl, mix together the garlic powder, dried parsley, dried oregano, and black pepper.
Season the cod fillets.
- Arrange the dried cod fillets on the prepared baking sheet.
- Brush the tops of the fillets evenly with the olive oil.
- Sprinkle the herb mixture over each fillet, pressing gently to adhere.
TIPDistribute the seasoning evenly to ensure every bite is flavorful.Bake the cod until flaky.
Place the baking sheet in the preheated oven and bake for 12-15 minutes. The fish is done when it's opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
TIPCooking time can vary based on the thickness of your fillets. Check for doneness at the 12-minute mark to avoid overcooking.Garnish and serve immediately.
Remove the cod from the oven. Garnish with fresh chopped parsley and serve immediately with fresh lemon wedges on the side for squeezing over the fish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For easy cleanup, always line your baking sheet with parchment paper or a silicone baking mat.
- 2Do not overbake the cod, as it can become dry and tough. Check it at the lower end of the cooking time.
- 3Patting the fillets dry is a crucial step for getting a nice texture and helping the seasonings stick.
- 4This dish is best served immediately, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Quick
For an even faster meal, use pre-cut cod loins and a pre-mixed Italian herb seasoning blend.
healthyHealthy
Serve with a side of steamed green beans or a large garden salad with a light vinaigrette to increase your vegetable intake.
kid friendlyKid friendly
Serve with a simple, dairy-free dipping sauce made from unsweetened coconut yogurt, dill, and a squeeze of lemon.
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.
Rich in Omega-3 Fatty Acids
This fish provides beneficial omega-3 fatty acids, which are known to support heart health by reducing inflammation and improving cholesterol levels.
Low in Calories and Fat
As a naturally low-calorie and low-fat food, baked cod is an ideal choice for weight management and maintaining a healthy diet.
Supports Brain Health
The combination of omega-3s and B vitamins in cod contributes to better cognitive function and may help protect against age-related mental decline.
Frequently asked questions
Yes, this recipe is very healthy. Cod is a great source of lean protein and omega-3 fatty acids. Baking with minimal oil keeps it low in fat and calories, and using herbs for flavor keeps the sodium content very low.