Healthy Baked Cod with Lemon and Garlic: A Simple and Delicious Recipe

Incorporating fish into your diet is a fantastic way to boost your health, and one of the easiest and most flavorful options is Baked Cod with Lemon and Garlic. This dish is not only quick to prepare but also packed with nutrients, making it an ideal choice for busy weeknights or meal prep. In this blog post, we’ll explore how to make this healthy fish recipe, highlighting its ingredients, step-by-step instructions, and tips for achieving the best results.

Why You’ll Love This Baked Cod Recipe

Rich in Omega-3 Fatty Acids: Cod is a great source of omega-3s, which are essential for heart health.
Low in Calories: This dish is light yet satisfying, perfect for those watching their calorie intake.
Quick and Easy: Ready in just 20 minutes, making it perfect for busy weeknights.

Essential Ingredients for Baked Cod with Lemon and Garlic

To create the perfect Baked Cod with Lemon and Garlic, gather the following ingredients:

4 cod fillets (about 6 ounces each)
2 tablespoons olive oil
Juice of 1 lemon
4 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Lemon slices for garnish
Fresh parsley, chopped for garnish

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). This temperature will help achieve a perfectly baked cod with a slight crisp on the outside.

Step 2: Prepare the Marinade

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, paprika, salt, and pepper.
This marinade will infuse the cod with flavor while keeping it moist during baking.

Step 3: Marinate the Cod

Place the cod fillets in a shallow dish or a resealable plastic bag.
Pour the marinade over the cod, ensuring each fillet is well coated.
Let it marinate for at least 15 minutes to allow the flavors to penetrate the fish.

Step 4: Bake the Cod

Line a baking sheet with parchment paper or lightly grease it with cooking spray.
Place the marinated cod fillets on the prepared baking sheet.
Top each fillet with lemon slices for added flavor and visual appeal.
Bake in the preheated oven for about 12–15 minutes or until the cod flakes easily with a fork.

Step 5: Serve

Once cooked, remove the cod from the oven and let it rest for a couple of minutes.
Garnish with fresh parsley before serving.

Serving Suggestions

Baked Cod with Lemon and Garlic pairs wonderfully with:

Quinoa or Brown Rice: These whole grains provide a nutritious base that complements the fish beautifully.
Steamed Vegetables: Broccoli, asparagus, or green beans add color and additional nutrients to your plate.
Mixed Green Salad: A light salad with vinaigrette dressing balances out this hearty meal.

Health Benefits of Baked Cod with Lemon and Garlic

This dish not only satisfies your taste buds but also offers numerous health benefits:

High in Protein: Each serving of cod provides an excellent source of protein necessary for muscle repair and growth.
Rich in Vitamins: Cod is packed with B vitamins, particularly B12, which is crucial for energy metabolism and brain health.
Heart Health: The omega-3 fatty acids found in cod can help reduce inflammation and lower blood pressure.

Tips for Perfecting Your Baked Cod Recipe

Choose Fresh Cod: Opt for fresh or sustainably sourced cod whenever possible for the best flavor and quality.
Don’t Overcook: Keep an eye on your cod while it bakes; overcooking can lead to dry fish. Aim for an internal temperature of 145°F (63°C).
Experiment with Flavors: Feel free to add other herbs or spices like dill or thyme to customize your marinade.

Conclusion

In conclusion, Baked Cod with Lemon and Garlic is a healthy and flavorful recipe that brings together simplicity and nutrition in one delightful dish. Its rich omega-3 content and high protein make it an ideal choice for anyone looking to maintain a healthy diet without sacrificing taste.

Gather your ingredients today and enjoy this delicious Baked Cod with Lemon and Garlic that will impress family and friends alike! Whether served as part of a family dinner or meal prep for the week ahead, this dish is sure to become a staple in your healthy eating repertoire.