Description
Baked Cod in Coconut Lemon Cream Sauce brings ocean-fresh flavor straight to your dinner table with minimal effort. Tender fish nestled in a silky, tangy sauce delivers a quick weeknight meal that feels like a restaurant-quality experience without complicated steps.
Ingredients
Scale
Main Ingredients:
- 4 cod fillets (about 6 ounces/170 grams each)
- 1 cup coconut milk (full-fat)
- ½ cup vegetable or chicken broth
Supporting Herbs and Spices:
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon dried thyme or fresh thyme leaves
Sauce and Cooking Ingredients:
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 3 cloves garlic, minced
- 2 tablespoons olive oil (divided)
- 1 tablespoon fresh parsley, chopped
Instructions
- Warm up your oven to 375°F (190°C) and lightly coat a baking dish with 1 tablespoon olive oil.
- Use paper towels to thoroughly dry each 6-ounce cod fillet, ensuring moisture is completely removed.
- Season both sides of the cod fillets with ½ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon garlic powder, and ½ teaspoon paprika.
- Drizzle an additional 1 tablespoon olive oil over the seasoned fillets and nestle them into the prepared baking dish.
- Grab a small saucepan and heat 1 tablespoon olive oil or butter over medium temperature.
- Toss in 3 minced garlic cloves and sauté for exactly 30 seconds until your kitchen fills with aromatic fragrance.
- Pour 1 cup full-fat coconut milk, ½ cup broth, 2 tablespoons lemon juice, 1 teaspoon lemon zest, ½ teaspoon salt, ¼ teaspoon black pepper, and ½ teaspoon thyme into the pan.
- Stir the sauce ingredients thoroughly and let simmer for 5 minutes until slightly thickened.
- Carefully cascade the warm coconut lemon cream sauce directly over your prepared cod fillets.
- Slide the baking dish into the preheated oven and bake for 15-18 minutes until the fish turns opaque and separates easily with a fork.
- Extract the dish from the oven and generously sprinkle 1 tablespoon fresh chopped parsley across the top.
- Transfer immediately to serving plates and accompany with your preferred side dishes like steamed rice or roasted vegetables.
Notes
- Choose firm, fresh cod fillets with no fishy smell for the best flavor and texture.
- Pat the fish completely dry before seasoning to help create a delicate, crisp exterior when baking.
- Use full-fat coconut milk for a richer, more luxurious sauce that coats the fish beautifully.
- For a lighter version, substitute coconut milk with low-fat Greek yogurt and reduce baking time by 2-3 minutes to prevent overcooking.
- Prep Time: 10 minutes
- Cook Time: 20-23 minutes
- Category: Baked
- Method: Baking
- Cuisine: Caribbean
Nutrition
- Serving Size: 4
- Calories: 230 kcal
- Sugar: 1 g
- Sodium: 390 mg
- Fat: 14 g
- Saturated Fat: 9 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 25 g
- Cholesterol: 55 mg