|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 6g||8%|
|Saturated Fat 2g||8%|
|Total Carbohydrate 1g||0%|
|Dietary Fiber 0g||1%|
|Total Sugars 0g|
|Vitamin C 6mg||28%|
|*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.
Click Play to See This Healthy Baked Lemon Garlic Cod Recipe Come Together
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