Baked Cod Recipe – tender and flaky cod fillets smothered in a lemon garlic sauce with a kiss of heat. A super tasty low-carb dinner in just 20 minutes!
Hello, new month! We’re opening the first week of March with a vibrant dinner dish (as promised in my last email) that is so perfect for this coming spring season and Ash Wednesday, which is in a few days for those of you who observe the Lenten Season.
The best part is that this baked cod doesn’t require much effort in the kitchen and comes ready in just 20 minutes! Wohooo!
What Does Cod Fish Taste Like?
There are very few people that I know of that dislike cod. Yes, and I probably have asked them “whhhyyyy” a million times! Cod fish is sometimes nicknamed as the “chicken of the sea” because of it’s white, lean, flaky meat and mild taste. It’s also probably the reason why most “fish ‘n chips” are always made with cod. With its mild taste, you could season it with whatever that suits your mood.
How to Choose the Best White Fish for a Recipe?
White fish is not another kind of fish species, but instead it refers to the fish that is mild in flavor (like the cod), quick-cooking fish that is also budget-friendly. If a recipe calls for a white fish, you can buy any of the following: cod, tilapia, catfish, bass, grouper and snapper – to mention some.
To choose the best kind of fish for a recipe you have to follow some of these seriously easy steps:
- Go for the fresh ones. I usually buy fresh fish at a local seafood or fish market. You can do a quick sniff and buy the least fishy-smelling one.
- Take note of the thickness of the fish as the recipe calls for. The thickness is important as it determines how long you’re supposed to cook it.
- If the fish isn’t necessarily the star of the recipe (like shredding them for sliders or tacos or as meat chunks on a chowder, go with the inexpensive ones)
- If all else fails, simply ask the person at the fish counter and tell them what dish you’re making. They can usually guide you in choosing the right kind of fish.
Can I use other kind of fish?
Yes, you can replace Cod with Tilapia, Haddock, Pollack, Stripped Bass, Mahi-Mahi and Grouper fillets. Any lean white fish would turn out great with this sauce.
How Long to Bake Cod?
Since it is a lean type of fish, Cod cooks really quickly in a preheated 400 F oven. It should take around 10-15 minutes to cook depending, of course, upon the thickness of your fish fillet. For a 375 F oven, that would be around 15 -20 minutes and around 25-30 minutes in a 350 F oven.
Is it Safe to Eat Cod?
Actually, Cod is among the best choices of fish that the FDA recommends to eat 2-3 servings per week. You can refer to this chart here for their healthy and safe recommendations on eating fish.
More Delicious Fish Recipes
If you can’t find fresh cod though, frozen cod will work just fine. Just make sure you thaw them and pat dry well before you lightly season it with salt and pepper. Serve this delicious baked cod with your choice of rice or a green leafy salad.
Enjoy!
Tips and Notes:
- This sauce would also work with other white fish like Tilapia, Haddock, Pollack, Stripped Bass, Mahi-Mahi and Grouper.
- For frozen cod, thaw them first and make sure to pat dry well before seasoning.
Baked Cod
Ingredients
- 1 1/2- 2 pounds cod fillets
- salt and pepper to taste
- 3-4 tablespoons unsalted butter or olive oil
- 2 teaspoons minced garlic
- ½ tablespoon paprika
- 1 teaspoon onion powder
- 1/2 -1 teaspoon cayenne pepper (optional)
- 2-3 tablespoons basil or parsley
- 1 tablespoon more lemon juice
Instructions
- Position a rack in the center of the oven and preheat the oven to 400ºF. Spray baking pan with cooking spray or lightly oil. Set aside.
- Dab both sides of cod fish dry with paper towels, season both sides with salt and pepper.
- In a small pan set over medium low, heat butter, minced garlic, paprika, onion powder, cayenne pepper and parsley or basil. Stir for about 30 seconds or 1 minute. Let this mixture sit for a little bit about 5 minutes. Add lemon juice to mixture.
- Brush cod fish with spice mixture, making sure every inch is covered with spice. Add to prepared baking dish or baking sheet.
- Bake until cooked through, about 10-15 minutes, depending on the thickness of your fish and your preferred doneness. When the thickest part of cod is easily flaked with a fork, then is perfectly cooked.
- Garnish immediately with lemon.
Tips & Notes:
- This sauce would also work with other white fish like Tilapia, Haddock, Pollack, Stripped Bass, Mahi-Mahi and Grouper.
- For frozen cod, thaw them first and make sure to pat dry well before seasoning.
Nutrition Information:
How to Bake Cod
Position a rack in the center of the oven and preheat the oven to 400ºF. Spray baking pan with cooking spray or lightly oil. Set aside. Dab both sides of cod fish dry with paper towels, season both sides with salt and pepper.
In a small pan set over medium low, heat butter, minced garlic, paprika, onion powder, cayenne pepper and parsley or basil. Stir for about 30 seconds or 1 minute. Let this mixture sit for a little bit about 5 minutes. Add lemon juice to mixture.
Brush cod fish with spice mixture, making sure every inch is covered with spice. Add to prepared baking dish or baking sheet.
Bake until cooked through, about 10-15 minutes, depending on the thickness of your fish and your preferred doneness. When the thickest part of cod is easily flaked with a fork, then is perfectly cooked. Garnish immediately with lemon
Dana says
This recipe sounds delicious! Could I just place the fish in the skillet that I have the sauce in and bake it like that do you think? It’s a cast iron oven proof skillet.
imma africanbites says
Hi Dana. Although I haven’t tried it yet, I wouldn’t recommend baking this in a cast-iron skillet tho since the fish is quite delicate for it.
boitumi says
Sorry to bother you with another stupid. The recipe says : Let this mixture sit for a little bit about 5 minutes.
Is it on heat or off heat
ImmaculateBites says
No bother at all, hun. It’s off heat.
Miranda says
How many carbs?
Imma says
Hi Miranda, the nutrition facts are under the recipe and depends on your serving size 🙂
Yas says
I’d like to make this recipe but will the fish cook properly if I use baking paper?
Imma says
Yes, you can use parchment paper or better yet a silicone baking mat which is what I use! Either way, it will stay taste great 🙂
Hulya says
I’m looking forward to making this tonight. I live in the UK and only able to get fresh fish from the supermarket that is already prepackaged. It’s not the same type as in your recipe. The ones here are long, thin and smallish, 140g per fillet. I have two fillets for me and my son. Would you recommend I halve the recipe, cook it less and at a less higher temperature?
By the way, I love your recipes and thank you for teaching me to cook the best oxtail and rice and peas.
ImmaculateBites says
Hi Hula,
Aww, thanks. So happy to hear you enjoy the recipes I share .
On to your question,I would half the recipe but still cook it at the same temperature , start checking after 10 minutes for desired texture or until fish is flaky.
Nicole says
My family and I really enjoyed this. It was just the right amount of spice and very simple to make. It also looks appetizing. I opted for the parsley instead of the basil. I used both cod and tilapia and it was delicious on both.
Johna M George says
I just have to say that I don’t eat fish of any kind, never have liked it much. However, I’ve been trying different types so that I can make healthier food choices. There have been a few that I can tolerate but can’t actually say that I like them, but I made this the other night and will say I truly enjoyed it as did everyone in my family. I will continue to try different recipes, but at least at this point there is one that I can make that I will actually be happy to eat. Thanks so very much.
imma africanbites says
I’m so happy just by reading your feedback, Johna. Glad you and your family enjoyed this as much as I do. Thank you for the time.
Lori says
How much lemon juice goes into the sauce mixture while it’s in the pan? The recipe says to add lemon juice to it but doesn’t say how much. (I see the 1 T at the end for squeezing after cooking but don’t see where it lists how much for the sauce)
ImmaculateBites says
I usually add at least one Tablespoon when cooking and give everyone the option of squeezing some more lemon juice, if desired
sandy says
do you cover when baking
ImmaculateBites says
No I don’t .
Darla Cook says
The recipe says one tablespoon more lemon juice. This makes me believe that the recipe calls for lemon juice besides the one more tablespoon. But I don’t see it. So my question is, does the recipe only use one tablespoon of lemon juice?
Lorre' says
sooooo good!!!
Steve Mays says
I not only used it on cod, but I used it on salmon. The best tasting salmon I’ve ever eatin. I only had dried parsley, but it still came out awesome!!!
imma africanbites says
Yaaay! Awesome! So glad you like it.
Linda says
Loved the recipe
Janifer says
Do you have to turn the fish over half way through? or not? lol I know it’s kind of a dumb question, but hey! that’s how you learn right??!!
ImmaculateBites says
Absolutely !!! Not a dumb question at all Janifer- better safe than sorry.
You really don’t have to turn the fish halfway through. I never have .
Derek says
I used fresh basil and diced onion instead of the powder and my wife absolutely loved it. Thanks for this delicious and healthy recipe!