Baked Lemon-Garlic Cod with Butter Sauce is a light, flaky, and flavorful seafood dish perfect for a healthy dinner. This recipe combines the delicate texture of cod with a zesty lemon-garlic butter sauce that enhances its natural taste. It’s easy to make, packed with protein, and ready in under 30 minutes, making it ideal for both weeknight meals and special occasions. The buttery sauce seeps into every bite, creating a melt-in-your-mouth experience that balances freshness and richness perfectly.
Ingredients
- 4 cod fillets (about 6 oz each)
- 3 tbsp unsalted butter, melted
- 3 cloves garlic, minced
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 2 tbsp olive oil
- Salt and black pepper to taste
- 1 tsp paprika
- Fresh parsley, chopped (for garnish)
- Lemon slices (for serving)
Instructions
- Preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil or cooking spray.
- Pat the cod fillets dry with paper towels, then season both sides with salt, pepper, and paprika.
- In a small bowl, whisk together melted butter, olive oil, minced garlic, lemon juice, and lemon zest until well combined.
- Place the cod fillets in the prepared baking dish and pour the lemon-garlic butter mixture evenly over each fillet.
- Bake for 12–15 minutes or until the fish flakes easily with a fork.
- Once baked, spoon some of the pan sauce over the fillets for extra flavor.
- Garnish with fresh parsley and serve with lemon slices.
Servings
4 servings
Nutritional Info (per serving, approx.)
Calories: 240
Protein: 28g
Fat: 12g
Carbohydrates: 2g
Fiber: 0g
Sugar: 1g
Sodium: 180mg
Cholesterol: 90mg
Notes
Use fresh cod for the best texture and flavor. Frozen cod can be used, but make sure it is fully thawed and patted dry to avoid excess moisture. Adjust the garlic and lemon to your taste preference for more or less intensity.
Tips
- For extra flavor, marinate the cod in the lemon-garlic mixture for 15 minutes before baking.
- Add a pinch of red pepper flakes for a mild spicy kick.
- Serve with steamed vegetables, mashed potatoes, or rice for a complete meal.
- To keep the fish moist, avoid overbaking—it should flake easily but remain juicy inside.
Health Benefits
Cod is a lean source of high-quality protein and low in fat, making it excellent for heart health and muscle maintenance. The addition of lemon provides vitamin C and antioxidants, while garlic supports immune function and helps reduce inflammation. Olive oil and butter add healthy fats that support brain and skin health, making this meal both nutritious and satisfying.
