Print

Healthy Baked Cod with Lemon

healthy baked cod with lemon - featured image
Print Recipe

A quick and easy baked cod recipe featuring fresh lemon juice and simple herbs, delivering a high-protein, low-fat, and flavorful meal perfect for busy weeknights.

Ingredients

Scale
  • 4 cod fillets (6 ounces / 170 grams each), fresh or thawed
  • Juice of 1 large fresh lemon
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt to taste (about ½ teaspoon kosher salt recommended)
  • Freshly ground black pepper to taste (about ¼ teaspoon)
  • 2 tablespoons fresh parsley, chopped (optional, for garnish)

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. In a mixing bowl, combine 2 tablespoons of extra virgin olive oil, minced garlic, dried oregano, salt (about ½ teaspoon), freshly ground black pepper (about ¼ teaspoon), and fresh lemon juice from one lemon. Whisk together.
  3. Pat the cod fillets dry with paper towels to remove excess moisture.
  4. Place the fillets evenly spaced in your baking dish or sheet pan.
  5. Brush or spoon the marinade generously over each fillet, covering the top and sides. Optionally, marinate for 10-15 minutes at room temperature.
  6. Bake uncovered for 12-15 minutes until the cod flakes easily with a fork and looks opaque throughout. Watch closely after 12 minutes to avoid drying out.
  7. Remove from oven and let rest for 2 minutes.
  8. Sprinkle chopped fresh parsley over the top and serve immediately with an extra wedge of lemon to squeeze over the fish.

Notes

Pat the fish dry before seasoning to help the marinade stick and prevent steaming. Use fresh lemon juice for brighter flavor. Avoid overbaking to keep the cod moist. Marinate briefly if time allows but no longer than 30 minutes to prevent ‘cooking’ the fish with acid. Let the fish rest after baking to redistribute juices. If garlic browns too fast, cover loosely with foil halfway through baking. For a crispier top, broil 1-2 minutes at the end, watching carefully.

Nutrition

Keywords: baked cod, healthy fish recipe, lemon cod, high protein meal, low fat dinner, easy seafood recipe, quick cod recipe

Find it online: https://daintydine.com/healthy-baked-cod-with-lemon-recipe-5-easy-high-protein-meals/