Fitness / July 23, 2023

Easy Baked Cod Recipe

Fresh cod fillets, zesty lemon, juicy cherry tomatoes, garlic, and a lil’ cayenne pepper kick come together so easily, you won’t want to reserve this just for fancy weekend dinners!

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When was the last time you made a chill weeknight dinner that instantly transports your to the beaches of the Mediterranean? If it’s been a while, I strongly suggest you keep reading. This baked cod recipe is healthier than a meal this quick and easy has any right to be.

Thirty minutes (or less) is all it takes for you to go from an empty kitchen to a stocked dinner table. How’s that for fast food? Plus, cod is a popular fish and shouldn’t pose any problem tracking it down, so the maintenance of this dish just got lower!

I’ve also added cherry tomatoes for a slight sweetness and aromatic thyme leaves in the mix too. There are some garlic slices that make the dish more savory, and we top it all off with a good squeeze of juicy fresh lemon.

Is Baked Cod Healthy?

You know it! Cod is low in calories and has zero fat. What it does have is high-quality protein (i.e., lean muscle fuel). It also brings with it a plethora of essential nutrients, is also great for your heart, and bears anti-inflammatory properties, so your body will be happy with this dinner as much as your taste buds are.

INGREDIENTS

All-natural ingredients make for a healthy meal. Enjoy the taste and the knowledge that you’re serving your family something that’s good for them!

2 cod fish fillets
1 handful of cherry tomatoes
1 tbsp lemon juice
2 garlic cloves, sliced
1 tbsp extra virgin olive oil
pinch of cayenne pepper
1 tbsp thyme leaves
pinch of salt and black pepper
lemon wedges (for garnish)

INSTRUCTIONS

Prep

Preheat your oven to 375°F. Prepare a baking tray with parchment paper and arrange the cod fillets on it. Place the garlic slices on the fillets and season with salt, pepper, and a pinch of cayenne pepper.

Marinate

Drizzle the olive oil on the fish, combine with the thyme leaves, and marinate for 10 minutes.

Bake

Bake the cod together with the cherry tomatoes in the oven for 10 minutes.

Serve

Place the cod fish fillets on plates and garnish with thyme leaves and lemon wedges.

DEVOUR!

Tips & Tricks

If you have the time, let the fish marinate for up to 30 minutes before baking to really let the flavors mingle.
Don’t overlook the light sprinkle of salt and pepper to the fish, it will help get best flavors.
Use a fork to gently flake a small piece from the center of the fillet to check if it’s finished. If the fish easily flakes and is opaque throughout, it is done.

Variations

Add some basil, capers, diced tomatoes, and olives to your fish for some Italian flair.
Add some Asian flavor to your cod. Replace the thyme with cilantro, replace the lemon juice with soy, and replace the cayenne with sesame oil. Then add some ginger, green onions, and bell peppers.
If you want a more definitive Asian variation, try this recipe instead, it actually works nicely with cod.

Serving Suggestions

This easy baked cod looks fabulous next to anything from roast veggies (Roasted Radishes, anyone?) to a fresh green salad (or an Orzo Salad), quinoa, or a rice dish, like this One-Pot Rice Casserole with Pumpkin. Some cute little potatoes or a slice of warm crusty bread would also be delish. Or maybe a mixture, like this recipe for Roasted Potatoes and Asparagus.

FAQs

My Cod fish seems very dry. What did I do wrong?

Chances are you’ve overcooked it. Try checking your cod every 5 minutes while it’s in the oven, and take it out as soon as it gets flaky. You can also lather it up with some olive oil or butter to keep it moist.

Can I use frozen cod fillets for this recipe?

Sure, just make sure you defrost them thoroughly in the fridge for a day or defrost it (using the ‘defrost’ setting) in the microwave. Pat it dry to get rid of any excess water, and you’re all set.

Can I substitute another type of fish?

Other types of flaky white fish like haddock, tilapia, or mahi-mahi work a treat with this recipe too. Keep an eye on whichever fish you choose when it’s in the oven. You’ll know it’s done when it flakes apart with a fork.

I’m not a fan of spicy food. Can I omit the cayenne pepper?

If you’re not a fan of spice, you can nix it. Check out the ‘Variations’ section for suggestions on what you can add to it if you think the fish still needs something.

How to Store Baked Cod

Chill your cooked cod completely, then stash it with leftover cherry toms in a container or foil in the fridge. Enjoy within 3 days, reheating in an oven at 350°F. If you can’t feast on it in time, freeze it for up to 3 months. To reheat, thaw in the fridge or microwave, then reheat.