Healthy Baked Lemon Garlic Cod

Written by
Fiona Haynes
Freelance writer and copy editor Fiona Haynes has published more than 100 published recipes focused on low-fat and healthy eating.
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Fiona Haynes
Updated 03/01/21
Healthy Baked Lemon Garlic Cod

The Spruce / Ali Redmond
Prep: 5 mins
Cook: 14 mins
Total: 19 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
224 Calories
6g Fat
1g Carbs
39g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 4
Amount per serving
Calories 224
% Daily Value*
Total Fat 6g 8%
Saturated Fat 2g 8%
Cholesterol 97mg 32%
Sodium 281mg 12%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 1%
Total Sugars 0g
Protein 39g
Vitamin C 6mg 28%
Calcium 30mg 2%
Iron 1mg 6%
Potassium 439mg 9%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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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Ingredients

  • 4 (6-ounce) pieces boneless, skinless cod fillets

  • Sea salt, to taste

  • Freshly ground black pepper, to taste

  • 1 1/2 teaspoons unsalted butter

  • 1 tablespoon olive oil

  • 2 cloves garlic, crushed

  • 2 tablespoons freshly squeezed lemon juice

  • 2 tablespoons coarsely chopped flat-leaf parsley

Steps to Make It

  1. Gather the ingredients.

    Ingredients for healthy baked lemon garlic cod recipe

    The Spruce / Ali Redmond

  2. 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.

    greased baking dish

    The Spruce / Ali Redmond

  3. Pat the cod pieces with a paper towel and place them in the baking dish.

    cod in a baking dish

    The Spruce / Ali Redmond

  4. Season the fish with a little sea salt and freshly ground black pepper.

    seasoned cod in a baking dish

    The Spruce / Ali Redmond

  5. 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.

    garlic, oil, lemon juice and parsley in a pan

    The Spruce / Ali Redmond

  6. Drizzle the lemon-garlic mixture over the top of the fish.

    lemon garlic oil on top of cod in a baking dish

    The Spruce / Ali Redmond

  7. 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.

    Healthy Baked Lemon Garlic Cod in a baking dish

    The Spruce / Ali Redmond

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. 

Article Sources
The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. 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