Baked Cod Recipe with Lemon and Garlic
Cod is a versatile and mild-tasting fish that serves as an excellent canvas for various flavors. If you’re looking for a simple yet delicious seafood dish, this Baked Cod Recipe with Lemon and Garlic is a must-try. The combination of zesty lemon and aromatic garlic enhances the natural flavors of the cod, resulting in a mouthwatering, healthy meal.
Why Choose Cod for This Recipe?
Cod is an ideal choice for this recipe due to its flaky, white flesh and mild flavor. It readily absorbs the flavors of the marinade, making it perfect for infusing with the zing of lemon and the warmth of garlic. This pairing creates a delightful contrast that will leave your taste buds craving for more.
Ingredients for Baked Cod with Lemon and Garlic
For this recipe, you will need:
For the Cod:
- 4 cod fillets (6-8 ounces each)
- Salt and pepper, to taste
For the Marinade:
- 1/4 cup olive oil
- Zest and juice of 1 lemon
- 4 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt and pepper, to taste
Preparing the Cod Fillets
- Start by preheating your oven to 375°F (190°C) and lining a baking sheet with parchment paper.
- Pat the cod fillets dry with paper towels and season them with salt and pepper.
Making the Lemon and Garlic Marinade
- In a bowl, whisk together the olive oil, lemon zest, lemon juice, minced garlic, chopped parsley, dried oregano, paprika, salt, and pepper. This flavorful mixture will be the star of the dish.
Marinating the Cod
- Place the seasoned cod fillets in a shallow dish or a resealable plastic bag.
- Pour the marinade over the cod fillets, ensuring they are evenly coated.
- Seal the dish or bag and refrigerate for at least 30 minutes. This allows the cod to absorb the flavors.
Baking the Cod
- Remove the cod from the refrigerator and place the fillets on the prepared baking sheet.
- Bake in the preheated oven for 15-20 minutes or until the cod flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets.
Serve the Baked Cod with Lemon and Garlic hot, garnished with extra fresh parsley and lemon wedges. This dish pairs perfectly with steamed vegetables, a fresh salad, or a side of rice or quinoa.
The Flavorful Combination of Lemon and Garlic
The marriage of lemon and garlic in this recipe brings out the best in the cod. The lemon’s acidity adds a refreshing and tangy note, while the garlic infuses a rich, savory aroma. Together, they create a delightful contrast that complements the mild taste of the fish.
Health Benefits of Cod
Cod is not only delicious but also a healthy choice. It is a good source of lean protein and provides essential nutrients like vitamin B12, iodine, and selenium. Moreover, the Omega-3 fatty acids in cod are beneficial for heart health and reducing inflammation.
Nutritional Value of This Dish
Each serving of Baked Cod with Lemon and Garlic is low in calories and rich in protein, making it an excellent option for a balanced diet. The dish is also a good source of vitamin C from the lemon and offers healthy fats from the olive oil.
Variations and Substitutions
Feel free to customize this recipe to suit your preferences. You can add a pinch of red pepper flakes for a spicy kick or replace parsley with dill for a different flavor profile. If you have dietary restrictions, you can use gluten-free breadcrumbs or a dairy-free butter alternative for a similar result.
Tips for a Perfectly Baked Cod
- Ensure that the cod fillets are evenly coated with the marinade for maximum flavor.
- Don’t overcook the cod to prevent it from becoming dry. It should flake easily but still remain moist.
In conclusion, this Baked Cod Recipe with Lemon and Garlic is a delightful and healthy choice for seafood enthusiasts. Its simplicity, combined with the vibrant flavors of lemon and garlic, makes it a crowd-pleaser. Whether you’re preparing a quick weeknight meal or hosting a dinner party, this recipe is sure to impress your guests with its delectable taste and health benefits.
1. Can I use frozen cod for this recipe?
Yes, you can use frozen cod, but make sure to thaw it completely and pat it dry before marinating.
2. How long can I marinate the cod?
You can marinate the cod for up to 2 hours in the refrigerator, but 30 minutes is sufficient for great flavor.
3. What sides go well with this dish?
This cod pairs beautifully with steamed vegetables, a crisp green salad, or a side of rice or quinoa.
4. Can I use other types of fish for this recipe?
While cod works best, you can also use haddock, flounder, or tilapia for a similar dish.
5. How do I know when the cod is done baking?
The cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- 1.5 lb Cod fillet pieces, 4-6 pieces
- ¼ cup chopped fresh parsley leaves
- 5 tablespoon fresh lemon juice
- 5 tbsp extra virgin olive oil
- 2 tablespoon melted butter
- 5 garlic cloves, minced
- ⅓ cup all-purpose flour
- 1 teaspoon ground coriander
- ¾ teaspoon sweet Spanish paprika
- ¾ teaspoon ground cumin
- ¾ teaspoon salt
- ½ teaspoon black pepper
Preheat oven to 400 degrees F.
Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
Heat 2 tablespoon olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.
- Cook's Tip: This recipe has been edited adding step #5 to achieve more color. Be sure to use a fish spatula to carefully turn the fish in the skillet.
- Leftover Storage: If you have any leftovers, let the fish cool a bit, then arrange in a shallow glass container with a tight lid. You can refrigerate for 2 to 3 days, or freeze for up to one month. My personal preference is not to freeze fish as, sometimes, the texture does change.
Nutrition InformationYield 1 Serving Size 5
Amount Per ServingCalories 1728Total Fat 98gSaturated Fat 25gTrans Fat 1gUnsaturated Fat 67gCholesterol 435mgSodium 2318mgCarbohydrates 46gFiber 4gSugar 3gProtein 162g
The information contained herein is subject to change.