Description
Lemon Garlic Baked Cod brings fresh ocean flavors straight to your dinner table with minimal effort and maximum taste. Packed with protein and omega-3s, this simple seafood dish delivers a delightful meal that keeps your body nourished and your taste buds happy.
Ingredients
Scale
Protein:
- 1.5 lbs Cod fillets
Seasonings:
- 4 cloves Garlic
- 2 tablespoons Lemon zest
- 1 tablespoon Fresh parsley
- 1 teaspoon Dried oregano
- ½ teaspoon Red pepper flakes
- Salt
- Freshly ground black pepper
Liquids and Oils:
- ¼ cup Olive oil
- ¼ cup Lemon juice
- Lemon wedges
Instructions
- Whisk ¼ cup olive oil, ¼ cup fresh lemon juice, 4 minced garlic cloves, 2 tablespoons lemon zest, 1 tablespoon chopped parsley, 1 teaspoon oregano, and ½ teaspoon red pepper flakes in a medium bowl. Season your marinade generously with salt and pepper.
- Use paper towels to thoroughly dry your 1.5 lbs cod fillets. Transfer fillets to a shallow baking dish, ensuring they sit in a single layer.
- Pour the entire marinade over your cod, rotating each fillet to coat completely. Cover the dish and refrigerate for 30-120 minutes.
- Heat your oven to 400F. Remove cod from refrigerator and let sit at room temperature for 10 minutes before baking.
- Place the marinated cod in the preheated oven. Bake for precisely 12-15 minutes until fish turns completely opaque and separates easily when tested with a fork.
- Remove baking dish from oven. Sprinkle an extra tablespoon of fresh chopped parsley over the hot fillets.
- Garnish with fresh lemon wedges. Serve immediately alongside roasted vegetables, quinoa, or your preferred side dish.
Notes
- Patting the cod dry before marinating helps the marinade adhere better and ensures a crisp exterior when baking.
- Avoid marinating the fish for more than 2 hours, as the acid in lemon juice can start to “cook” the delicate cod and make it tough.
- For a gluten-free and low-carb option, serve the cod with cauliflower rice or roasted zucchini instead of traditional grains.
- Fresh parsley adds a bright, fresh flavor, but if your herb garden is sparse, dried parsley works as a substitute in a pinch.
- Prep Time: 15 minutes
- Cook Time: 12-15 minutes
- Category: Baked
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 191 kcal
- Sugar: 0.3 g
- Sodium: 70 mg
- Fat: 8.5 g
- Saturated Fat: 1.2 g
- Unsaturated Fat: 7.3 g
- Trans Fat: 0 g
- Carbohydrates: 1.9 g
- Fiber: 0.5 g
- Protein: 26 g
- Cholesterol: 55 mg