Description
A quick and easy weeknight seafood dish featuring fresh cod fillets baked with a bright marinade of lemon, garlic, olive oil, and herbs. It’s healthy, restaurant-quality, and requires minimal cleanup.
Ingredients
Scale
- 1.5 lbs (680g) cod fillets, center-cut
- 3 tablespoons extra virgin olive oil
- 4 cloves fresh garlic, minced
- 2 fresh lemons (1 for zest, 1 for juice)
- 1/4 cup fresh flat-leaf parsley, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (optional)
- Sea salt and black pepper, to taste
- 1 cup cherry tomatoes, halved (optional)
- 1/4 cup Kalamata olives, sliced (optional)
- 1/4 cup feta cheese, crumbled (optional)
Instructions
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper and lightly grease with olive oil.
- Pat the cod fillets dry with paper towels and season lightly with salt and pepper on both sides.
- In a small bowl, whisk together olive oil, minced garlic, lemon zest, lemon juice, chopped parsley, dried oregano, and red pepper flakes.
- Place fillets on the prepared baking sheet. Spoon the marinade generously over each fillet, ensuring they are fully coated. Scatter cherry tomatoes and olives around the fish if using.
- Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. Thinner fillets may take 10-12 minutes, while thicker ones may take 15-18 minutes.
- Remove from oven. If using feta, crumble it over the hot fish. Sprinkle with extra fresh parsley and a squeeze of lemon if desired. Serve immediately with crusty bread or rice.
Notes
Pat the fish dry before seasoning to prevent steaming. Zest lemons before juicing. Do not overcook the fish, as it will become rubbery. If browning too fast, cover loosely with foil. Can be made in an air fryer at 375°F for 8-10 minutes.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 1
- Sodium: 350
- Fat: 16
- Saturated Fat: 2
- Carbohydrates: 4
- Fiber: 1
- Protein: 30
Keywords: baked cod, lemon herb fish, healthy seafood, weeknight dinner, easy fish recipe, Mediterranean diet, gluten-free seafood