Description
This Lemon Herb Baked Cod is the ultimate healthy weeknight lifesaver! Featuring a bright, savory blend of lemon juice, fresh garlic, and aromatic herbs, this delicate white fish bakes perfectly in under 20 minutes, delivering 35 grams of lean protein for under 300 calories.
Ingredients
Scale
- 4 center-cut cod fillets (about 6 oz each, fresh or fully thawed)
- 2 tbsp olive oil (or melted butter for a richer finish)
- 2 tbsp fresh lemon juice (plus extra lemon slices for the pan)
- 3 cloves garlic (minced)
- 1 tsp fresh thyme leaves (or 1/2 tsp dried thyme)
- 1 tbsp fresh parsley (chopped, for garnish)
- 1/2 tsp paprika
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- Optional: 1 cup cherry tomatoes (halved, for roasting alongside the fish)
Instructions
- Prep the oven: Preheat your oven to a hot 400°F (200°C). Lightly coat a 9×13-inch ceramic baking dish with a quick spray of olive oil or non-stick cooking spray.
- Dry the fish: Use a paper towel to vigorously pat the cod fillets completely dry on all sides. This crucial step prevents a watery base and ensures the seasonings adhere perfectly to the fish. Place the dried fillets into the prepared baking dish.
- Mix the flavor base: In a small bowl, whisk together the olive oil (or melted butter), fresh lemon juice, minced garlic, thyme, paprika, salt, and black pepper.
- Coat the cod: Brush or spoon the lemon-herb mixture evenly over the top of each cod fillet. Scatter the extra lemon slices and cherry tomatoes (if using) around the fish in the dish.
- Bake uncovered: Place the open baking dish in the preheated 400°F oven. Bake for 13 to 17 minutes, depending on the exact thickness of your fillets.
- Test for doneness: Check the fish at the 12-minute mark. The cod is perfectly done when the meat turns from translucent to opaque white and flakes apart easily with a gentle twist of a fork (internal temperature should be 145°F).
- Garnish and serve: Remove immediately from the oven to prevent overcooking. Garnish with fresh chopped parsley and serve hot alongside fluffy rice or steamed vegetables!
Notes
- Prevent rubbery fish: Cod is highly sensitive to overcooking. Do not walk away during the final few minutes of baking. Pull it from the oven the absolute second it flakes.
- Frozen fish warning: If you are using frozen cod, you must thaw it completely in the refrigerator overnight and drain all excess liquid before patting it dry. Baking from frozen will result in a watery sauce and uneven texture.
- Leftovers: Store any leftover cooked cod in an airtight container in the refrigerator for up to 3 days. Reheat very gently, or better yet, flake it cold over a fresh green salad for lunch the next day.
- Prep Time: 5 Minutes
- Cook Time: 15 Minutes
- Category: Dinner
- Method: Oven Baked
- Cuisine: Mediterranean-Inspired / American
Nutrition
- Serving Size: 1 cod fillet with pan juices
- Calories: 280 kcal
- Sugar: 1 g
- Sodium: 420 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 75 mg