Lemon-Pepper Baked Cod
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.
For 4 servings
5 steps.
- 1
Step 1
- a.Preheat the oven and prepare the baking dish
- b.Preheat your oven to 400°F (200°C).
- c.Lightly grease a baking dish or line it with parchment paper for easy cleanup.
- 2
Step 2
- a.Prepare the cod fillets
- b.Gently pat the cod fillets dry with a paper towel. This helps them bake evenly.
- c.Arrange the fillets in a single layer in the prepared baking dish.
- 3
Step 3
- a.Make the lemon-pepper topping
- b.In a small bowl, whisk together the olive oil, the zest of one lemon, and 2 tablespoons of fresh lemon juice.
- c.Add the black pepper, garlic powder, onion powder, and the small amount of salt. Mix well.
- 4
Step 4
- a.Season and bake the cod
- b.Brush the lemon-pepper mixture evenly over the top of each cod fillet.
- c.Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- d.For accuracy, check that the internal temperature reaches 145°F (63°C) at the thickest part.
- 5
Step 5
- a.Garnish and serve
- b.Remove the dish from the oven.
- c.Sprinkle the baked cod with fresh chopped parsley.
- d.Serve immediately with extra lemon wedges on the side.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Patting the fish dry is a crucial step to prevent it from steaming instead of baking, ensuring a better texture.
- 2Don't overbake! Cod cooks quickly and can become dry. Start checking for doneness at the 12-minute mark.
- 3Use freshly cracked black pepper and fresh lemon juice for the best, most vibrant flavor.
- 4For extra flavor without salt, add a pinch of dried dill or oregano to the seasoning mix.
- 5This recipe works well with other mild white fish like haddock, pollock, or tilapia.
- 6Serve with steamed green beans or a side salad for a complete, healthy meal.
Adapt it for your goals.
Keto
This recipe is naturally keto-friendly. Serve with a side of steamed asparagus or cauliflower rice to maintain a low-carb meal.
gluten freeGluten free
This dish is naturally gluten-free. Ensure your garlic and onion powders are certified gluten-free if you have a high sensitivity.
dairy freeDairy free
This recipe is already dairy-free as it uses olive oil instead of butter.
quickQuick
For an even faster meal, you can cook the fillets in an air fryer at 375°F (190°C) for 8-10 minutes.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod provides high-quality protein that is essential for muscle repair, immune function, and overall body maintenance, all with very little fat.
Rich in Omega-3 Fatty Acids
Contains beneficial omega-3s, which are known to support heart health by reducing inflammation and improving cholesterol levels.
Supports Heart Health
This recipe is specifically low in sodium, which is crucial for maintaining healthy blood pressure and reducing the risk of cardiovascular disease.
Boosts Immunity
The fresh lemon provides a good dose of Vitamin C, an antioxidant that helps strengthen the immune system.
Frequently asked questions
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.