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Flaky, tender cod fillets baked to perfection with bright lemon slices and a fragrant herb topping. This light and healthy fish dinner is incredibly easy to make and comes together in under 25 minutes, perfect for a busy weeknight.
Preheat your 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 by patting them completely dry with paper towels. This is a crucial step to ensure the fish bakes perfectly flaky instead of steaming. Season both sides of each fillet generously with salt and pepper.
Arrange the seasoned fillets in a single layer in the prepared baking dish, making sure not to overcrowd them.
In a small bowl, whisk together the extra virgin olive oil, minced garlic, chopped fresh parsley, and chopped fresh dill to create the herb dressing.
Spoon the herb and oil mixture evenly over the top of each cod fillet. Arrange the thin lemon slices on top of and around the fish.
Bake in the preheated oven 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 best results, use an instant-read thermometer to check that the internal temperature reaches 145°F (63°C) at the thickest part.
Remove the dish from the oven. Let it rest for 2-3 minutes. Garnish with additional fresh parsley if desired and serve immediately.
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Flaky, tender cod fillets baked to perfection with bright lemon slices and a fragrant herb topping. This light and healthy fish dinner is incredibly easy to make and comes together in under 25 minutes, perfect for a busy weeknight.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 213.1 calories per serving with 30.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Substitute dill and parsley with other fresh herbs like thyme, rosemary, or oregano for a different flavor profile.
Mix 1/4 teaspoon of red pepper flakes into the olive oil and herb mixture for a gentle heat.
Use thin slices of lime or orange instead of lemon for a different citrusy note.
Add quick-cooking vegetables like asparagus spears, cherry tomatoes, or thinly sliced zucchini to the baking dish to roast alongside the fish.
For a richer taste, dot the top of each fillet with a small piece of unsalted butter before baking.
Cod is a fantastic source of high-quality, low-fat protein, which is essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
Packed with omega-3 fatty acids, this dish can help reduce inflammation, lower blood pressure, and decrease triglycerides, all of which contribute to a healthier cardiovascular system.
The omega-3s found in cod, particularly DHA, are crucial for brain health and development. Regular consumption can support memory, focus, and overall cognitive function.
Being low in calories and high in protein, this baked cod recipe is an excellent choice for anyone looking to manage their weight. The protein helps increase satiety, reducing the likelihood of overeating.
Each serving of this Oven-Baked Cod contains approximately 210-230 calories, making it a light and healthy main course. The exact number can vary based on the size of the cod fillet and the amount of oil used.
Yes, this dish is very healthy. Cod is an excellent source of lean protein and omega-3 fatty acids. Baking is a low-fat cooking method, and the recipe uses heart-healthy olive oil, fresh herbs, and lemon, which are packed with vitamins and antioxidants.
Absolutely. Just make sure to thaw the frozen cod fillets completely in the refrigerator overnight. Before cooking, pat them very dry with paper towels to remove any excess moisture, which is key to achieving a flaky texture.
The cod is done when its color changes from translucent to opaque and it flakes easily when gently pressed with a fork. The most accurate way to check is with a food thermometer; the internal temperature should reach 145°F (63°C) at the thickest point.
This dish pairs wonderfully with a variety of sides. Popular choices include roasted asparagus, steamed green beans, quinoa, brown rice, or a simple garden salad with a light vinaigrette.
Store any leftover cod in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a preheated oven at 275°F (135°C) for 10-15 minutes, or until warmed through. Avoid the microwave, as it can make the fish rubbery.