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Tender, flaky cod fillets baked to perfection with a bright, zesty topping of lemon, garlic, and fresh herbs. A light, healthy, and incredibly flavorful fish dinner that's ready in under 25 minutes.
For 4 servings
Preheat oven to 400°F (200°C). Lightly grease a 9x13 inch baking dish or line it with parchment paper for easy cleanup.
Prepare the cod fillets. Gently pat them completely dry with paper towels. This is a crucial step to ensure the topping sticks and the fish bakes perfectly. Arrange the fillets in a single layer in the prepared baking dish.
In a small bowl, prepare the lemon herb topping. Whisk together the olive oil, minced garlic, lemon zest, chopped fresh parsley, and chopped fresh dill until well combined.
Season the cod fillets evenly on all sides with salt and freshly ground black pepper.
Spoon the lemon herb mixture evenly over the top of each cod fillet. Arrange 2-3 thin lemon slices on top of each fillet.
Bake for 12-15 minutes. The baking time will vary depending on the thickness of your fillets. The fish is done when it is opaque and flakes easily with a fork. For perfect results, use a food thermometer; the internal temperature should reach 145°F (63°C) at the thickest part.
Remove the baking dish from the oven. Let the fish rest for a minute. Garnish with additional fresh parsley if desired and serve immediately.
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Tender, flaky cod fillets baked to perfection with a bright, zesty topping of lemon, garlic, and fresh herbs. A light, healthy, and incredibly flavorful fish dinner that's ready in under 25 minutes.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 186.37 calories per serving with 25.33g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Feel free to substitute other fresh herbs like chives, thyme, or oregano for the dill or parsley.
Mix 2-3 tablespoons of panko breadcrumbs into the herb topping for a delicious, crispy crust.
Add 1 tablespoon of drained and chopped capers to the lemon herb mixture for a salty, briny flavor that pairs beautifully with fish.
Add a pinch of red pepper flakes to the topping for a subtle touch of heat.
Cod is packed with high-quality, low-fat protein, which is crucial for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
Rich in Omega-3 fatty acids, cod helps reduce inflammation, lower triglycerides, and maintain healthy blood pressure levels, all of which contribute to better cardiovascular health.
Cod is a good source of essential B vitamins, including B12 and B6. These vitamins are vital for energy metabolism, nerve function, and the formation of red blood cells.
The combination of Omega-3s and B vitamins in cod supports cognitive health, helping to improve memory, focus, and overall brain function.
A single serving of this Lemon Herb Baked Cod (one 150g fillet) contains approximately 240-280 calories, depending on the exact size of the fillet and amount of olive oil used.
Yes, this dish is very healthy. Cod is a fantastic source of lean protein and omega-3 fatty acids. It's low in calories and fat, and baking is one of the healthiest cooking methods. The fresh herbs and lemon add flavor without extra calories.
Absolutely. For best results, thaw the cod fillets completely in the refrigerator overnight. Before cooking, make sure to pat them very dry with paper towels to remove any excess water from freezing.
This recipe works well with any firm white fish. Good substitutes include haddock, pollock, halibut, or tilapia. You may need to adjust the baking time based on the thickness of the fillets.
Store any leftover baked cod in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a preheated oven at 300°F (150°C) for about 10 minutes, or until warmed through. Avoid the microwave, as it can make the fish rubbery.
This dish pairs wonderfully with a variety of sides. Try serving it with roasted asparagus, steamed green beans, a fresh garden salad, quinoa, or fluffy rice.