Super Simple Baked Cod with Lemon and Herbs

Hey there! If you’re looking for a super easy and healthy meal that’s packed with protein, you’ve come to the right place. Today, we’re making baked cod. It’s one of my favorite go-to dinners because it’s so quick to prepare and tastes amazing. Plus, cod is a fantastic source of lean protein, which is great for your muscles and keeping you feeling full.

This recipe is perfect for those busy weeknights when you don’t have a lot of time but still want something nutritious and delicious. We’re keeping it simple with just a few fresh ingredients that really let the flavor of the fish shine through. It’s a light yet satisfying meal that even picky eaters usually enjoy.

What You’ll Need

Gathering your ingredients is the first step to a successful meal. For this simple baked cod, you won’t need much. It’s all about quality ingredients that bring out the best flavors.

• 1 pound cod fillets (about 4 servings)
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon dried dill (or 1 tablespoon fresh dill, chopped)
• 1 teaspoon dried parsley (or 1 tablespoon fresh parsley, chopped)
• Salt, to taste
• Black pepper, to taste

How to Make It

Let’s get cooking! This recipe is so straightforward, you’ll be amazed at how quickly you can have a restaurant-quality meal on your table. Just follow these easy steps.

1. Preheat your oven.
   First things first, get your oven nice and hot. We want to preheat it to 400 degrees Fahrenheit (200 degrees Celsius). This will ensure the cod cooks evenly and quickly.
2. Prepare the baking dish.
   Grab a baking dish that’s big enough to hold all your cod fillets without them overlapping too much. You can lightly grease it with a little olive oil or cooking spray to prevent sticking.
3. Season the cod.
   Pat the cod fillets dry with a paper towel. This helps them get a nice texture when they bake. Place the cod fillets in your prepared baking dish. Drizzle them evenly with the olive oil. Sprinkle the minced garlic, dill, and parsley over the top of the fish. Season generously with salt and black pepper. Make sure each piece of fish gets a good coating of seasonings.
4. Add the lemon.
   Arrange the thin lemon slices on top of the seasoned cod fillets. The lemon will bake along with the fish, infusing it with a bright, fresh flavor and keeping it moist.
5. Bake the cod.
   Now, pop that baking dish into your preheated oven. Bake for about 12 to 15 minutes. The exact time will depend on the thickness of your cod fillets. You’ll know it’s done when the fish is opaque and flakes easily with a fork. Don’t overcook it, or it can become dry.
6. Serve it up.
   Once the cod is perfectly cooked, carefully remove the baking dish from the oven. You can serve the cod right away. It’s delicious on its own or with a side of steamed vegetables, a fresh salad, or some quinoa. The lemon slices can be squeezed over the fish for extra flavor before serving.

Nutritional Value

This recipe is a great choice for anyone watching their protein intake. It’s lean and satisfying. Here’s a look at the approximate nutritional breakdown per serving (assuming 4 servings from 1 pound of cod). Please note that these are estimates and can vary slightly based on the exact size of your fillets and ingredients used.

Protein: Around 25-30 grams per serving. Cod is a white fish, meaning it’s low in fat and high in protein.

Calories: Approximately 150-180 calories per serving. This is quite low, making it a great option for weight management.

Carbs: Very low, usually less than 5 grams per serving. Most of the carbs come from the small amount of garlic and the lemon. This makes it a good choice for low-carb diets.

Health Benefits

Eating enough protein is super important for so many reasons, and this baked cod recipe makes it easy to get a good dose.

Firstly, protein is the building block for your muscles. If you’re working out or just want to maintain muscle mass as you get older, protein is key. Cod provides high-quality protein that your body can use efficiently to repair and build muscle tissue. This is why it’s a favorite among athletes and fitness enthusiasts.

Beyond muscle building, protein also helps you feel fuller for longer. This can be a game-changer if you’re trying to manage your weight, as it can help reduce overall calorie intake by curbing cravings. The lean nature of cod means you get that filling protein without a lot of extra fat.

Cod is also a good source of important vitamins and minerals. It contains selenium, which is an antioxidant that helps protect your cells from damage. It also provides B vitamins, like B12, which are essential for energy production and nervous system function. Including fish like cod in your diet is a fantastic way to support your overall health and well-being. You might find recipes like this Layered Greek Yogurt Parfait also beneficial for boosting your daily nutrient intake.

Incorporating lean protein sources regularly, like this simple baked cod, can contribute to a balanced diet and support various bodily functions. It’s a simple step you can take towards a healthier lifestyle, and Azeely is here to help with more ideas.

Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.