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Nutritional Guidelines (per serving) | |
---|---|
258 | Calories |
6g | Fat |
12g | Carbs |
38g | Protein |
Nutrition Facts | |
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Servings: 4 | |
Amount per serving | |
Calories | 258 |
% Daily Value* | |
Total Fat 6g | 8% |
Saturated Fat 2g | 8% |
Cholesterol 99mg | 33% |
Sodium 466mg | 20% |
Total Carbohydrate 12g | 4% |
Dietary Fiber 1g | 4% |
Protein 38g | |
Calcium 90mg | 7% |
*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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Ingredients
- 4 (6-ounce) pieces cod (boneless, skinless)
- 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 chopped flat-leaf parsley
Steps to Make It
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Gather the ingredients.
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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.
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Pat the cod pieces with a paper towel and place them in the baking dish.
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Season the fish with a little sea salt and freshly ground black pepper.
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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.
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Drizzle the lemon-garlic mixture over the top of the fish.
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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.
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Enjoy.
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.