Healthy Cod With Lemon Garlic – Easy To Bake

This Lemon Garlic Baked Cod is light, healthy, and full of flavor. Perfect for weeknight dinners, it’s easy to prepare and ideal for anyone looking for a nourishing seafood dish.

There’s something inherently comforting about a simple, home-cooked seafood meal. Cod, with its mild taste and flaky texture, is a favorite in kitchens around the world. When paired with the brightness of lemon and the earthy warmth of roasted garlic, it becomes something truly memorable. This Lemon Garlic Baked Cod recipe is a perfect example of how just a few fresh ingredients can come together to create a healthy and satisfying meal.

Whether you’re preparing dinner for your family or looking for a lean protein option to support your wellness goals, this baked cod delivers flavor without excess calories or complicated techniques. It’s a dish that feels indulgent while still being incredibly nourishing.

Ingredients You’ll Need

Here’s a breakdown of the simple ingredients used in this recipe:
• Cod fillets (fresh or thawed) – Choose high-quality, skinless cod for the best texture.
• Fresh garlic – Minced to release its natural oils and flavor.
• Fresh lemon juice and zest – For a burst of citrus brightness.
• Olive oil – Adds richness and helps the cod stay moist while baking.
• Salt and black pepper – To season and enhance natural flavors.
• Fresh parsley or dill (optional) – For a fresh, herbal finish.

Why Cod? Nutritional Benefits and Sustainability

Cod is not only delicious and easy to cook, but it’s also a great source of lean protein. A 3-ounce serving of cod provides around 90 calories and 20 grams of protein, making it a smart choice for those watching their calorie intake or aiming to build muscle.

In addition to protein, cod is rich in:
• Vitamin B12 – Important for nerve function and red blood cell production.
• Phosphorus – Supports bone health.
• Selenium – A powerful antioxidant.

From a sustainability standpoint, many cod fisheries are now managed responsibly. Look for MSC-certified cod to ensure your seafood choice supports healthy oceans.
Source: Seafood Watch – Monterey Bay Aquarium (https://www.seafoodwatch.org/)

Step-by-Step Instructions

1. Preheat and Prepare

Start by preheating your oven to 400°F (200°C). Lightly grease a baking dish with olive oil or line it with parchment paper for easier cleanup.

2. Make the Lemon Garlic Marinade

In a small bowl, mix together:
• 2 tablespoons olive oil
• 2–3 cloves garlic, finely minced
• Juice and zest of 1 lemon
• Salt and pepper to taste

This marinade will soak into the cod, enhancing it with flavor while keeping the fillets moist during baking.

3. Season the Cod

Pat the cod fillets dry with paper towels to help the marinade stick. Arrange them in the prepared baking dish and brush generously with the lemon garlic mixture. Make sure to coat both sides for maximum flavor.

4. Bake the Cod

Place the dish in the preheated oven and bake for 12–15 minutes, depending on the thickness of the fillets. Cod is done when it flakes easily with a fork and is opaque throughout. Be careful not to overbake, as cod can dry out quickly.

5. Optional Broil Finish

For a slightly golden top, switch your oven to broil for the last 1–2 minutes of baking. Keep a close eye on the fish to avoid burning the garlic.

6. Garnish and Serve

Sprinkle freshly chopped parsley or dill over the top before serving. A few thin lemon slices can be added for presentation.

Serving Suggestions

Lemon Garlic Baked Cod pairs beautifully with a variety of side dishes. Here are a few of our favorite options:
• Steamed green beans or asparagus
• Garlic roasted potatoes
• Brown rice or quinoa with herbs
• A light mixed greens salad with a citrus vinaigrette

For a Mediterranean-inspired plate, consider adding some roasted cherry tomatoes, olives, or grilled zucchini.

How to Store and Reheat Leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 300°F (150°C) until warmed through, about 8–10 minutes. Avoid microwaving as it can make the cod rubbery and overcooked.

Tip: Leftover cod can be flaked and used in tacos, salads, or even mixed into a light pasta dish.

Tips for Success
• Use fresh lemon juice for the best flavor. Bottled juice won’t offer the same brightness.
• Don’t skip drying the fish before marinating—this helps the seasoning stick.
• Check for bones in the cod fillets before cooking, even if labeled boneless.
• Choose thicker fillets when possible, as they stay juicier and are harder to overcook.

Frequently Asked Questions (FAQ)

Can I use frozen cod for this recipe?

Yes. Just make sure to fully thaw the cod in the refrigerator and pat it dry before marinating and baking.

Can I substitute another type of fish?

Absolutely. This marinade works well with haddock, tilapia, or halibut. Adjust the baking time depending on the thickness of the fish.

Is this recipe keto-friendly?

Yes. It’s low in carbs, high in protein, and uses healthy fats like olive oil.

How do I know when cod is fully cooked?

Cod should flake easily with a fork and appear opaque in the center. An internal temperature of 145°F (63°C) is ideal.

There’s something truly special about the simplicity of lemon, garlic, and perfectly baked cod coming together on one plate. Light yet satisfying, this dish proves that healthy eating doesn’t have to be boring. Try it once, and it might just become a staple in your kitchen.
If you enjoyed this recipe, leave a comment below or share it with someone who loves fresh, flavorful meals!