Ingredients:
- 4 cod fillets (6 oz each), fresh or thawed
- 3 tablespoons olive oil
- Juice and zest of 2 lemons
- 4 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 teaspoon fresh thyme leaves
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup white wine or chicken broth
- Lemon wedges for serving
- Fresh herbs for garnish
Instructions:
- Preheat oven to 400 degrees F. Lightly oil a baking dish large enough to hold all four fillets.
- Pat cod fillets completely dry with paper towels. This helps them cook evenly and prevents steaming.
- Place fillets in the prepared baking dish, leaving space between each piece.
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, parsley, dill, thyme, paprika, salt, and pepper.
- Pour the herb and lemon mixture evenly over each cod fillet, making sure to coat the tops.
- Pour white wine or chicken broth into the bottom of the baking dish around (not over) the fish.
- Bake for 12-15 minutes until fish is opaque and flakes easily with a fork. Cooking time depends on thickness.
- The internal temperature should reach 145 degrees F when measured with an instant-read thermometer.
- Remove from oven and let rest for 2 minutes. The fish will continue cooking slightly.
- Serve immediately with lemon wedges, spooning pan juices over the fish. Garnish with fresh herbs.
Nutrition (per serving):
Calories: 220 | Protein: 32g | Carbs: 3g | Fiber: 0g | Fat: 9g
Why This Recipe Works
Cod is a mild, flaky white fish that absorbs flavors beautifully while remaining incredibly lean. Baking at high heat cooks the fish quickly without drying it out. The combination of lemon, garlic, and fresh herbs creates a classic flavor profile that enhances rather than overpowers the delicate fish. Adding liquid to the pan creates steam that keeps the cod moist and tender. This is an elegant yet simple dish that feels restaurant-quality.
Health Benefits
- High Protein, Low Calorie: Cod provides 32 grams of protein with only 220 calories, making it perfect for weight management.
- Omega-3 Fatty Acids: While leaner than salmon, cod still provides beneficial omega-3s that support heart and brain health.
- Low Carb Option: With only 3 grams of carbs, this meal fits perfectly into keto and low-carb eating plans.
- Rich in B Vitamins: Cod provides vitamin B12, niacin, and B6 which are essential for energy production and nervous system function.
Chef’s Tips for Perfect Results
- Don’t Overcook: Fish cooks quickly and becomes dry when overdone. Check at 12 minutes – it should be just opaque.
- Fresh vs. Frozen: Both work well. If using frozen, thaw completely in the fridge overnight and pat very dry.
- Test for Doneness: Fish is done when it flakes easily with a fork and reaches 145 degrees F internal temperature.
- Other White Fish: Halibut, haddock, or tilapia work equally well with this preparation method.
Frequently Asked Questions
How do I know when cod is fully cooked?
The fish should be opaque throughout and flake easily with a fork. An instant-read thermometer should read 145 degrees F.
Can I use dried herbs instead of fresh?
Yes, but use 1/3 the amount. Dried herbs are more concentrated. So use 1 teaspoon dried parsley and 1 teaspoon dried dill.
What sides pair well with baked cod?
Try steamed broccoli, roasted asparagus, cauliflower rice, or a fresh green salad for a complete low-carb meal.
Final Thoughts
Baked cod with lemon and herbs is the definition of healthy elegance. It’s light, lean, and absolutely delicious without being complicated. This recipe shows that healthy eating can be simple, quick, and satisfying – perfect for busy weeknights when you want something nutritious without spending hours in the kitchen.