Are you ever stuck in a dinner rut? You want something tasty and satisfying. But you also want to stick to your goals. It can be a real challenge to find good Healthy Dinner Recipes that the whole family will enjoy. Well, I have a fantastic solution for you today.
This baked cod with a bright lemon garlic sauce is a true star. It’s one of those Healthy Meal Ideas that feels special but is secretly so simple. You get flaky fish, a zesty sauce, and a beautiful presentation with minimal effort. Let’s get cooking!
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Why You’ll Love This Recipe
Honestly, what’s not to love about this dish? First, the flavor is just incredible. The zesty lemon cuts through the richness of the butter and olive oil. Then you have that savory garlic and a warm blend of spices coating the fish. It is a wonderful combination.
It’s also incredibly fast. We’re talking about a dinner that can be on your table in under 30 minutes. This makes it one of the best Quick Dinner Ideas for those busy weeknights when you are short on time. No one wants to spend hours in the kitchen after a long day.
This recipe also fits beautifully into a wholesome lifestyle. It’s a shining example of Clean Eating Recipes. You are using fresh fish, olive oil, lemon juice, and spices. There is nothing complicated or processed here, just simple and good ingredients.
And can we talk about how pretty it is? Searing the cod first gives it a gorgeous golden brown crust. Topped with fresh parsley, it looks like a dish from a fancy restaurant. It is a meal that feels elevated without any of the stress.
Making delicious Healthy Dinner Recipes at home should be enjoyable. This baked cod recipe is exactly that. It’s fun to make, a joy to eat, and something you’ll be proud to serve.
Ingredients
The ingredient list for this recipe is simple and straightforward. You probably have most of these items in your pantry already. Let’s break down what you will need.
For The Cod
- 1.5 lb Cod fillet pieces (about 4 to 6 pieces)
- 1/4 cup chopped fresh parsley leaves, for garnish
For The Lemon Sauce
- 5 tbsp fresh lemon juice
- 5 tbsp extra virgin olive oil
- 2 tbsp melted butter
- 5 garlic cloves, minced
For The Coating
- 1/3 cup all purpose flour
- 1 tsp ground coriander
- 3/4 tsp sweet Spanish paprika
- 3/4 tsp ground cumin
- 3/4 tsp salt
- 1/2 tsp black pepper
Step By Step Instructions
Ready to create one of your new favorite Healthy Dinner Recipes? Following these steps will give you a delicious result every time. Let’s walk through it together.
Step 1: Get Your Oven Ready
First things first, preheat your oven to 400 degrees F. Getting your oven nice and hot ensures the fish cooks quickly and evenly once it goes in. This is a key part of many Quick Dinner Ideas.
Step 2: Prepare The Lemon Sauce Base
Grab a shallow bowl. In it, mix together the fresh lemon juice, extra virgin olive oil, and melted butter. Hold off on adding the garlic for now. We will add it later so it doesn’t burn during the searing step. Set this bowl aside.
Step 3: Mix The Spice Coating
In another shallow bowl, it’s time to make the flavorful coating. Whisk together the all purpose flour, ground coriander, paprika, cumin, salt, and pepper. Place this bowl right next to your lemon sauce mixture. Creating an assembly line makes the next step super easy.
Step 4: Coat The Fish Fillets
Before you start dipping, make sure to pat your cod fillets completely dry with a paper towel. This helps the coating stick and helps the fish sear nicely. Dip each piece of fish first into the lemon sauce mixture, then into the flour mixture, making sure it’s fully coated. Gently shake off any excess flour. Keep that leftover lemon sauce.
Step 5: Sear For Amazing Color
Heat two tablespoons of olive oil in a large oven safe skillet over medium high heat. You want the oil to be shimmering but not smoking. Carefully place the coated fish fillets in the pan. Sear for about two minutes on each side. The goal here is just to get a beautiful golden crust, not to cook it through. Once seared, remove the skillet from the heat.
Step 6: Add The Garlic And Drizzle
Remember that leftover lemon sauce? Now it’s time to add the minced garlic to it and give it a good mix. Drizzle this garlicky lemon sauce all over the seared fish fillets right in the skillet. This adds another layer of amazing flavor.
Step 7: Bake To Flaky Goodness
Transfer the skillet to your preheated oven. Bake for about 10 minutes. The fish is done when it flakes easily with a fork. Keep an eye on it, as cooking time can vary based on the thickness of your fillets. Once cooked, remove it from the oven, sprinkle with fresh parsley, and serve immediately.
How To Store Leftovers
If you happen to have any leftovers from this tasty meal, storing them is simple. First, let the fish cool down a bit at room temperature. Don’t leave it out for too long. Once cooled, place the fillets in a shallow glass container with a tight fitting lid.
You can store the cooked cod in the refrigerator for up to three days. It makes for a great lunch the next day. You can also freeze it for up to one month. However, a little friendly advice, the texture of fish can sometimes change after being frozen and thawed. My preference is to enjoy it fresh or refrigerated.
Tips
Want to make this recipe even better? Here are a few tips and tricks I’ve learned along the way. These will help you get a great result every time you are making Healthy Dinner Recipes like this one.
First, let’s talk about the fish. You can use fresh or frozen cod. If using frozen, be sure to thaw it completely in the refrigerator overnight. Patting it extra dry is very important for frozen fish. Thicker center cut fillets work wonderfully here as they are less likely to overcook.
Don’t be afraid to change up the spices. The provided blend is delicious. But you could add a pinch of cayenne pepper for a little heat. Or try smoked paprika for a different, smokier flavor profile. Cooking is all about making it your own.
That initial sear is what gives the fish its beautiful color and texture. Be sure your pan is hot enough before adding the fish. An oven safe skillet, like a cast iron pan, is ideal because it goes straight from the stovetop to the oven. This means fewer dishes to wash.
When flipping the fish, be gentle. A fish spatula is a great tool for this. Its thin, flexible head can slide easily under the delicate fillets without breaking them apart. This is a handy tool for many Clean Eating Recipes involving fish.
For serving, this cod is wonderful with Lebanese rice. It is also fantastic with a simple Mediterranean chickpea salad or a classic Greek salad. Some roasted asparagus or steamed green beans would also be great side dishes to round out your meal. Exploring new side dishes is part of the fun of creating Healthy Meal Ideas.
Conclusion
And there you have it. A truly simple and flavorful baked cod recipe. It is proof that Healthy Dinner Recipes can be exciting and anything but boring. This dish is light yet satisfying, and packed with bright, fresh flavors.
It is one of those meals that’s easy enough for a weeknight but also special enough for company. I really hope you give this recipe a try. It has become a staple in my kitchen, and I am sure it will be in yours too. Enjoy every delicious bite!
FAQ
Can I Make This Gluten Free?
Yes, you absolutely can. To make this recipe gluten free, simply swap the all purpose flour for your favorite gluten free all purpose baking blend. The results will be just as delicious.
What If I Don’t Have An Oven Safe Skillet?
No problem at all. You can sear the fish in a regular skillet on the stovetop. Then, carefully transfer the seared fillets to a baking dish before drizzling with the garlic lemon sauce and baking in the oven.
Can I Skip The Searing Step?
You can, but I highly recommend not skipping it. Searing creates a wonderful texture and deepens the flavor. If you do skip it, you’ll need to add a few more minutes to the baking time. The final dish just won’t have that same lovely golden crust.
Is This Recipe Good For Meal Prep?
Fish is always best served fresh. However, you can do some prep ahead of time to make this one of your go to Quick Dinner Ideas. You can mix the lemon sauce base and the flour coating mixture ahead of time. Store them in separate airtight containers. Then, when you’re ready to cook, the process will be even faster.
Baked Cod with Lemon Garlic Sauce
This baked cod with a bright lemon garlic sauce is a true star. It’s one of those healthy meal ideas that feels special but is secretly so simple. You get flaky fish, a zesty sauce, and a beautiful presentation with minimal effort.
Requirements
Ingredients
Instructions
- Preheat your oven to 400 degrees F.
- In a shallow bowl, mix together the fresh lemon juice, extra virgin olive oil, and melted butter. Set aside.
- In another shallow bowl, whisk together the all purpose flour, ground coriander, paprika, cumin, salt, and pepper.
- Pat cod fillets dry. Dip each piece of fish first into the lemon sauce mixture, then into the flour mixture, making sure it’s fully coated. Shake off excess flour. Keep leftover lemon sauce.
- Heat two tablespoons of olive oil in a large oven safe skillet over medium high heat. Sear coated fish fillets for about two minutes on each side until golden. Remove skillet from heat.
- Add minced garlic to the leftover lemon sauce and mix well. Drizzle this garlicky lemon sauce all over the seared fish fillets in the skillet.
- Transfer the skillet to the preheated oven. Bake for about 10 minutes, or until the fish flakes easily with a fork. Sprinkle with fresh parsley and serve immediately.
Notes
If you happen to have any leftovers from this tasty meal, storing them is simple. First, let the fish cool down a bit at room temperature. Once cooled, place the fillets in a shallow glass container with a tight fitting lid. You can store the cooked cod in the refrigerator for up to three days. You can also freeze it for up to one month; however, the texture of fish can sometimes change after being frozen and thawed. My preference is to enjoy it fresh or refrigerated.
Want to make this recipe even better? Here are a few tips and tricks I’ve learned along the way. Use fresh or frozen cod. If using frozen, be sure to thaw it completely in the refrigerator overnight. Patting it extra dry is very important for frozen fish. Thicker center cut fillets work wonderfully here as they are less likely to overcook. Don’t be afraid to change up the spices. The provided blend is delicious. But you could add a pinch of cayenne pepper for a little heat. Or try smoked paprika for a different, smokier flavor profile. That initial sear is what gives the fish its beautiful color and texture. Be sure your pan is hot enough before adding the fish. An oven safe skillet, like a cast iron pan, is ideal because it goes straight from the stovetop to the oven. When flipping the fish, be gentle. A fish spatula is a great tool for this. For serving, this cod is wonderful with Lebanese rice, a simple Mediterranean chickpea salad, or a classic Greek salad. Some roasted asparagus or steamed green beans would also be great side dishes.
Nutrition
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Sugar
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