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The mild flavored and meaty taste of flaky white cod is the perfect base for lemon, fresh herbs and spices! This Healthy Oven Baked Cod makes for a hearty and delicious fish dish, ready in less than 30 mins!
Healthy Oven Baked Cod is such an easy and satisfying weeknight dinner. Succulent white cod, seasoned to perfection, with a kick of lemon. It’s a dish you can whip up with your eyes closed (not literally), plus it’s packed with goodness!
If your looking for other delicious seafood recipes, why not also try my Caribbean Jerk Fish Bowl and my Spicy Lemon Baked Tilapia Recipe!
Why you’ll love this Oven Baked Cod
- An easy cod recipe. This is a one pan meal, it goes from pantry to table in 25 mins.
- Simple and delicious flavors. The meaty heft of cod and it’s mild flavor (not too ‘fishy’), means all those fresh herbs and seasonings really come to the foreground – simply delicious.
- A healthy weeknight meal. Protein packed and around 100 cals per serving, this is a healthy, hearty and tasty dish.
Ingredients you’ll need
- Cod Fillets
- Olive Oil
- Seasoning – salt, pepper, chili flakes.
- Fresh Herbs – basil, cilantro.
- Garlic Cloves
- Grape Tomatoes
How to make this Oven Baked Cod
- Sear the cod – Place the seasoned cod in a large skillet on high heat and sear until each side is golden brown.
- Bake – Add the other ingredients to the skillet and put it (if oven safe) in the oven and baek for 15 mins.
- Allow to rest for 5 mins, garnish, serve and enjoy!
Recipe notes and tips
- Use a preheated oven.
- Make sure to pat the cod dry with a paper towel before seasoning.
- While cooking the cod don’t move it around too much, allow each side to cook before turning, otherwise the cod might tear.
- Use an oven proof skillet, if you don’t have one, transfer to an oven safe dish before baking.
- Opt for fresh lemon juice, it really does make a difference!
- Do not overcook the fish, or it will turn dry and rubbery.
- Allow to rest for 5 mins before serving.
- Garnish with fresh herbs.
FAQ’s
What to serve with this Oven Baked Cod
This healthy baked cod plays well with all kinds of sides! Here’s some ideas:
- Easy Mashed Potatoes
- Easy Mashed Sweet Potatoes
- Best Grilled Vegetables
- Herb and Parmesan Oven Roasted Potatoes
- Lebanese Spicy Potatoes (Batata Harra)
- Spicy Cilantro Hassleback Potatoes
Is Oven Baked Cod healthy?
Cod is both a nutritious and delicious fish packed with lean protein, vitamins, and minerals. Although cod is lower in omega-3s than fatty fish, cod can still be part of a healthy diet. Cod also contains less mercury than some seafood, including tuna.
This cod is quickly pan seared in a small amount of olive oil, then baked. It has a succulent center with crispy edging but no need for greasy batter or carby breadcrumbs!
Can I use frozen cod fillets?
Sure thing. Just make sure to thaw the frozen cod fillet at room temperature before cooking. Then, make sure you pat dry the fish fillets to remove excess water from the fish.
If you forgot to take the cod out, a quicker way of defrosting fish is in cold water. The cod should be in a sealed bag for safety and to preserve the flavor, then submerge in water until it is defrosted.
Other delicious seafood dishes
- Tuna Ceviche
- Lemon Garlic Butter Scallops
- Bang Bang Shrimp Tacos with Pineapple Coleslaw
- Spicy Honey Garlic Salmon
I hope you enjoy all the recipes I share with you, including this delicious Oven Baked Cod recipe. I hope you try it, enjoy it, rate it and share it with your friends and family!
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Healthy Oven Baked Cod
Ingredients
Cods
- 6 6 oz. cod fillets
- 2 tbsp. olive oil
- 1 tsp black pepper
- 1/2 tsp. salt
Other
- 2 cups grape tomatoes, multi colored
- 2 tbsps. olive oil
- 6 cloves garlic, sliced
- 1/2 cup fresh basil, chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup lemon juice
- 1/2 tsp salt
- 1/2 tsp fresh ground black pepper
- 1/2 tsp chili flakes, optional
Instructions
- Preheat oven to 400 degrees.
- Slice the tomatoes, garlic and chop the fresh basil.
- Pat dry the cod fillet with a paper towel then coat with some salt and pepper.
- Bring a large non-stick skillet to high heat and add the olive oil. Place the cods in the skillet and sear until each side is golden brown. Do not move a lot. Wait until each side cooks well before flipping. You only want to cook half way through.
- If your skillet is not oven safe, transfer to a baking dish that is oven safe. Add in the "Other" ingredients to the cod and bake for 15 minutes.
- Remove from the oven, cover with foil wrap to rest for 5 minutes before serving. Garnish with fresh herbs and serve.
Notes
- Use a preheated oven.
- Make sure to pat the cod dry with a paper towel before seasoning.
- While cooking the cod don’t move it around too much, allow each side to cook before turning, otherwise the cod might tear.
- Use an oven proof skillet, if you don’t have one, transfer to an oven safe dish before baking.
- Opt for fresh lemon juice, it really does make a difference!
- Do not overcook the fish, or it will turn dry and rubbery.
- Allow to rest for 5 mins before serving.
- Garnish with fresh herbs.
It’s good !!! Blended well and yummy . I been checking on healthy recipes and put this is one in my collected list
Happy you enjoyed the recipe Jean. Thanks for leaving a review.
Soooo delist. ” I added spinach and cream cheese to the pan, and it was amazing.
Hi Sarah!
Glad you enjoyed the recipe! Thanks for taking the time to leave a review!