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Tender, flaky cod fillets baked to perfection with a bright, zesty topping of fresh lemon and cracked black pepper. A simple, heart-healthy main course that's ready in under 20 minutes and incredibly flavorful without the extra salt.
Preheat the oven and prepare the baking dish
Prepare the cod fillets
Make the lemon-pepper topping
Season and bake the cod
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Tender, flaky cod fillets baked to perfection with a bright, zesty topping of fresh lemon and cracked black pepper. A simple, heart-healthy main course that's ready in under 20 minutes and incredibly flavorful without the extra salt.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 138.35 calories per serving with 21.73g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and serve
This recipe is naturally keto-friendly. Serve with a side of steamed asparagus or cauliflower rice to maintain a low-carb meal.
This dish is naturally gluten-free. Ensure your garlic and onion powders are certified gluten-free if you have a high sensitivity.
This recipe is already dairy-free as it uses olive oil instead of butter.
For an even faster meal, you can cook the fillets in an air fryer at 375°F (190°C) for 8-10 minutes.
Cod provides high-quality protein that is essential for muscle repair, immune function, and overall body maintenance, all with very little fat.
Contains beneficial omega-3s, which are known to support heart health by reducing inflammation and improving cholesterol levels.
This recipe is specifically low in sodium, which is crucial for maintaining healthy blood pressure and reducing the risk of cardiovascular disease.
The fresh lemon provides a good dose of Vitamin C, an antioxidant that helps strengthen the immune system.
Yes, it's very healthy. Cod is an excellent source of lean protein and omega-3 fatty acids. This low-sodium version is particularly good for heart health and blood pressure management.
A single serving of this Low-Sodium Lemon-Pepper Baked Cod has approximately 150-180 calories, making it a light and nutritious main course.
The best way is to check if it flakes easily with a fork. The flesh should be opaque and no longer translucent. Using a meat thermometer, it should read 145°F (63°C).
Absolutely. Just make sure to thaw them completely in the refrigerator overnight before using. Pat them very dry to remove excess moisture before baking.
It pairs wonderfully with roasted vegetables like asparagus or broccoli, a simple side salad, quinoa, or steamed new potatoes.