Tender, flaky cod fillets roasted with fresh lemon, garlic, olive oil, and aromatic herbs. This easy Mediterranean-inspired seafood dish is light, flavorful, protein-rich, and perfect for a healthy weeknight dinner.
Preparation Details
- Prep Time: 10 minutes
- Cook Time: 12–15 minutes
- Total Time: 25 minutes
- Servings: 4
- Cooking Method: Oven Roasted
Ingredients
- 4 cod fillets (about 6 oz each)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 lemon, thinly sliced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon paprika
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt, or to taste
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped (optional)
Instructions
1. Preheat the Oven
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil or line it with parchment paper.
2. Prepare the Cod
Pat the cod fillets dry with paper towels. Arrange them in a single layer in the prepared baking dish.
3. Make the Lemon Herb Mixture
In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, paprika, onion powder, black pepper, and salt.
4. Season the Fish
Brush the lemon herb mixture generously over each cod fillet. Place fresh lemon slices on top and around the fish.
5. Roast the Cod
Bake uncovered for 12–15 minutes, depending on the thickness of the fillets. The fish should become opaque and flake easily with a fork. For food safety, cook until the internal temperature reaches 145°F (63°C).
6. Garnish and Serve
Remove from the oven and sprinkle with fresh parsley and dill. Serve immediately with extra lemon wedges.
Serving Suggestions
- Steamed broccoli or asparagus
- Mediterranean cucumber and tomato salad
- Roasted zucchini and bell peppers
- Cauliflower rice
- Quinoa or brown rice
- Garlic roasted green beans
Nutrition Information
Estimated per serving (1 cod fillet with seasoning)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 36 g |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Carbohydrates | 2 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Cholesterol | 80 mg |
| Sodium | 350 mg |
Nutrition values are estimates and vary depending on fish size, ingredients, and added salt.
Nut & Allergen Information
- Contains: Fish (cod).
- Tree Nuts: None.
- Peanuts: None.
- Dairy: None.
- Eggs: None.
- Gluten: Naturally gluten-free, provided all seasonings are certified gluten-free.
- Soy: None in the basic recipe.
Allergy Note: Always check ingredient labels for cross-contamination and hidden allergens.
Low-Sodium Tips
- Omit the added salt for a lower-sodium version.
- Choose fresh or frozen plain cod without added salt or sodium solutions.
- Use fresh lemon, garlic, parsley, and dill for extra flavor.
- Avoid seasoning blends containing salt.
- Check the sodium content of all packaged ingredients.
Frequently Asked Questions (Q&A)
Q1: Can I use frozen cod?
Yes! Thaw it completely in the refrigerator and pat it dry before seasoning.
Q2: How do I know when cod is fully cooked?
The fish should be opaque, flake easily with a fork, and reach an internal temperature of 145°F (63°C).
Q3: Can I use another type of fish?
Yes! Haddock, halibut, tilapia, and pollock work well with this lemon herb seasoning.
Q4: Can I prepare this recipe ahead of time?
You can prepare the lemon herb mixture ahead of time and refrigerate it. For the best texture, season and roast the fish just before serving.
Q5: How should I store leftovers?
Store cooked cod in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid drying it out.
Q6: Is this recipe keto-friendly?
Yes! It is naturally low in carbohydrates and suitable for many keto-style meal plans.
Q7: Is this recipe good for a low-sodium diet?
It can be adapted by omitting added salt and choosing plain, unseasoned cod. Check the final sodium content against your personal dietary target.
Q8: Can I make this recipe dairy-free?
Yes! The recipe is naturally dairy-free.
Final Serving Tip
Serve this Lemon Herb Roasted Cod with roasted vegetables and a fresh squeeze of lemon for a delicious, light, and satisfying Mediterranean dinner.