|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 6g||8%|
|Saturated Fat 2g||8%|
|Total Carbohydrate 12g||4%|
|Dietary Fiber 1g||4%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
When you're looking for an easy and healthy dinner idea, you can't go wrong with this baked lemon garlic cod recipe. It's a great weeknight dish, but don't count it out for entertaining because it's definitely impressive enough for your most discriminating company.
Cod is a relatively mild-tasting fish, making it a good choice for the fish-averse (including kids). It pairs well with and actually takes on the flavors of the ingredients you add to it. Here, a simple approach is used: A drizzle of lemon juice, some crushed garlic, and olive oil are cooked along with a sliver of butter and some fresh chopped parsley to make a bright and flavorful sauce that is spooned over boneless, skinless cod portions before baking. This heart-healthy fish dish is ready in about 20 minutes.
Serve with a green salad with a vinaigrette or low-fat dressing, or steamed veggies or a vinegar-and-oil coleslaw. Carbs are perfectly fine as a side dish as long as they are whole grains like brown rice, quinoa, millet, or barley.
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Gather the ingredients.
Preheat the oven to 400 F. Very lightly coat the bottom of a baking dish large enough to hold the fish in one layer with cooking spray.
Pat the cod pieces with a paper towel and place them in the baking dish.
Season the fish with a little sea salt and freshly ground black pepper.
Place the butter and olive oil in a small nonstick skillet. Heat on medium-low. Add the garlic and sauté for 1 minute. Add the lemon juice and parsley, then remove from the heat.
Drizzle the lemon-garlic mixture over the top of the fish.
Bake uncovered for 12 to 14 minutes or until the fish flakes easily with a fork. If desired, serve the accumulated pan juices on the side.
Why Is Cod a Good Choice for a Low-Fat, Healthy Diet?
Cod is a lean protein that is low in calories, fat, and carbs. Although it is not as high in omega-3 fatty acids as other fish, such as salmon, it is nutrient dense. Cod is high in several B vitamins, which promote cell and brain health.
Depeint, Flore et al. “Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism.” Chemico-biological interactions vol. 163,1-2 (2006): 94-112. doi:10.1016/j.cbi.2006.04.014