A delicious Mediterranean-inspired baked cod recipe featuring tender, flaky fish seasoned with fresh lemon, garlic, extra virgin olive oil, and aromatic herbs. This easy oven-baked dinner is light, flavorful, and perfect for a healthy family meal.
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 30 minutes
Servings: 4
Course: Dinner
Cuisine: Mediterranean
Difficulty: Easy
Ingredients
For the Baked Cod
– 4 cod fillets, approximately 6 oz (170 g) each
– 3 tablespoons extra virgin olive oil
– 4 cloves garlic, minced
– 2 tablespoons fresh lemon juice
– 1 teaspoon lemon zest
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– 1/2 teaspoon ground black pepper
– 1/2 teaspoon salt, or to taste
– 1 tablespoon fresh parsley, chopped
– 1/2 teaspoon dried thyme
– 1 tablespoon unsalted butter, optional
For the Lemon Garlic Sauce
– 2 tablespoons extra virgin olive oil
– 2 tablespoons fresh lemon juice
– 2 cloves garlic, minced
– 2 tablespoons vegetable or chicken broth
– 1 tablespoon fresh parsley, chopped
– 1/4 teaspoon black pepper
– Pinch of salt, optional
Optional Garnishes
– Fresh lemon slices
– Chopped fresh parsley
– Lemon zest
– A drizzle of extra virgin olive oil
– Red pepper flakes
Instructions
Step 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.
Pat the cod fillets dry with paper towels.
Removing excess moisture helps the seasoning stick and allows the fish to bake evenly.
Arrange the cod fillets in a single layer in the prepared baking dish.
Step 2: Prepare the Lemon Garlic Seasoning
In a small bowl, combine:
– 3 tablespoons extra virgin olive oil
– 4 minced garlic cloves
– 2 tablespoons fresh lemon juice
– 1 teaspoon lemon zest
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– 1/2 teaspoon black pepper
– 1/2 teaspoon salt
– 1/2 teaspoon dried thyme
Whisk everything together until well combined.
The mixture should have a fragrant, lemony aroma with a balanced combination of garlic, herbs, and olive oil.
Step 3: Season the Cod
Pour the lemon garlic seasoning evenly over the cod fillets.
Use a spoon or brush to coat the tops and sides of the fish.
If desired, place a small piece of unsalted butter on each fillet for extra richness.
Arrange a few thin lemon slices around the fish.
Allow the cod to rest for approximately 5 minutes while the oven finishes preheating.
Step 4: Bake the Cod
Place the baking dish in the preheated oven.
Bake for 12–18 minutes, depending on the thickness of the cod fillets.
The fish should become opaque and flaky.
The thickest part should reach an internal temperature of 145°F (63°C).
Avoid overcooking, as cod can become dry if left in the oven too long.
Step 5: Prepare the Lemon Garlic Sauce
While the cod is baking, heat 2 tablespoons of olive oil in a small skillet over medium-low heat.
Add the minced garlic and cook for approximately 30–60 seconds, stirring frequently.
Do not allow the garlic to burn.
Add the lemon juice, vegetable or chicken broth, black pepper, and optional salt.
Simmer gently for 2–3 minutes.
Remove the skillet from the heat and stir in the chopped parsley.
The sauce should be light, fragrant, and slightly tangy.
Step 6: Finish the Baked Cod
Remove the cod from the oven once cooked through.
Spoon the lemon garlic sauce over the fish.
Sprinkle with fresh parsley and additional lemon zest.
Allow the fish to rest for 2–3 minutes before serving.
Step 7: Serve
Serve the Mediterranean Baked Cod warm with the lemon garlic sauce.
Pair it with roasted vegetables, steamed broccoli, Mediterranean rice, couscous, or a fresh Greek salad.
For a complete Mediterranean-inspired dinner, add roasted potatoes and a side of cucumber and tomato salad.
Nut Information
Tree Nuts: None in the standard recipe.
Peanuts: None in the standard recipe.
Contains Fish: Yes. Cod is a fish allergen.
Dairy: Optional butter contains milk.
Nut Allergy Information
The ingredients listed in this recipe do not include tree nuts or peanuts.
However, if preparing this recipe for someone with a nut allergy:
– Check the labels of olive oil, broth, seasonings, and other packaged ingredients.
– Confirm that ingredients are free from nut cross-contact.
– Use clean cookware, utensils, and preparation surfaces.
– Avoid adding nut-based toppings or nut oils.
– Check the labels of any side dishes served with the cod.
Nut-Free Serving Suggestions
Serve with:
– Roasted potatoes
– Steamed broccoli
– Fresh cucumber salad
– Lemon rice
– Roasted carrots
– Grilled zucchini
These sides can be prepared without nuts, provided the ingredients are checked for allergens and cross-contact.
Nutrition Information
Estimated nutrition per serving, based on 4 servings and including the cod, olive oil, and lemon garlic sauce:
Nutrient Approximate Amount
Calories 300–350
Protein 35–40 g
Carbohydrates 3–5 g
Fat 15–20 g
Saturated Fat 2–4 g
Fiber 0–1 g
Sugar 1–2 g
Sodium 400–600 mg
Nutrition values are estimates and vary depending on the size of the cod fillets, amount of olive oil, butter, broth, and salt used.
Questions & Answers (Q&A)
Q1: Can I use frozen cod for this recipe?
Yes. Thaw the cod completely in the refrigerator before cooking.
Pat it dry with paper towels to remove excess moisture.
Frozen cod may release additional liquid, so avoid overcrowding the baking dish.
Q2: How do I know when the cod is cooked?
The cod should be opaque and flake easily with a fork.
For food safety, the thickest part should reach 145°F (63°C).
Q3: Can I use another fish instead of cod?
Yes. Haddock, halibut, pollock, or other firm white fish can work.
Cooking time may vary depending on the thickness of the fillets.
Q4: Can I make this recipe without butter?
Yes. The butter is optional.
Use extra virgin olive oil instead for a dairy-free version.
Q5: Can I prepare the lemon garlic seasoning ahead of time?
Yes. Mix the olive oil, garlic, lemon juice, and herbs ahead of time.
Store the mixture in the refrigerator and use it within 24 hours for the best flavor.
Q6: Is Mediterranean Baked Cod gluten-free?
Yes. The ingredients listed are naturally gluten-free.
Check packaged broth and seasonings for gluten-containing ingredients or cross-contact.
Q7: Is this recipe low-carb?
Yes. The baked cod itself is naturally low in carbohydrates.
The estimated carbohydrate content is approximately 3–5 grams per serving, depending on the ingredients used.
Q8: Can I make this recipe dairy-free?
Yes. Simply omit the optional butter.
The olive oil and lemon garlic sauce provide plenty of flavor without dairy.
Q9: Can I use dried parsley instead of fresh parsley?
Yes. Use approximately 1 teaspoon of dried parsley in place of 1 tablespoon of fresh parsley.
Fresh parsley is recommended for garnish because it provides a brighter flavor.
Q10: Can I make this recipe spicy?
Yes. Add red pepper flakes, cayenne pepper, or a little chili powder to the seasoning mixture.
Adjust the amount according to your preferred spice level.
Q11: How should I store leftover baked cod?
Place leftovers in an airtight container and refrigerate within 2 hours of cooking.
Store for up to 3–4 days in the refrigerator.
Q12: Can I freeze baked cod?
Yes. Allow the cod to cool, then store it in an airtight freezer-safe container.
For best quality, use within 2–3 months.
Thaw overnight in the refrigerator before reheating.
Q13: How do I reheat baked cod without drying it out?
Place the cod in an oven-safe dish.
Add a small amount of broth or lemon garlic sauce.
Cover loosely and reheat at 300°F (150°C) until warmed through.
Avoid reheating for too long because cod can become dry.
Q14: What vegetables go best with baked cod?
Excellent options include:
– Zucchini
– Broccoli
– Asparagus
– Cherry tomatoes
– Bell peppers
– Carrots
– Green beans
Roasted Mediterranean vegetables complement the lemon garlic flavor beautifully.
Q15: Can I make this recipe with less sodium?
Yes. Reduce or omit the added salt.
Use low-sodium broth and check the seasoning labels.
Fresh lemon juice, garlic, oregano, parsley, and olive oil provide flavor without needing much additional salt.
Recipe Tips
1. Choose fresh cod fillets with a mild smell and firm texture.
2. Pat the fish dry before seasoning.
3. Use fresh lemon juice for the best flavor.
4. Avoid burning the garlic when preparing the sauce.
5. Bake the cod in a single layer for even cooking.
6. Check the fish early to prevent overcooking.
7. Use olive oil instead of butter for a dairy-free option.
8. Add fresh parsley immediately before serving.
9. Serve with extra lemon wedges for a refreshing finish.
10. Keep the fish refrigerated until ready to prepare.
Final Recipe Description
Mediterranean Baked Cod with Lemon and Garlic is an easy, flavorful dinner featuring tender white fish, fresh lemon juice, garlic, extra virgin olive oil, and aromatic Mediterranean herbs.
This simple oven-baked recipe is perfect for busy weeknights, healthy family dinners, or a light Mediterranean-inspired meal.