Baked Cod with Herbs and Lemon

Baked Cod with Herbs and Lemon is a timeless dish that combines the delicate flavors of fresh cod with the vibrant taste of herbs and the zesty brightness of lemon. This classic recipe is not only easy to prepare but also offers a flavorful, healthy option for seafood lovers.

Cod has been a staple in many coastal cuisines around the world for centuries, celebrated for its mild flavor and firm texture. When baked, the cod retains its moisture, absorbing the aromatic herbs and sharp lemon juice, resulting in a dish that is both nutritious and satisfying.

Historically, cod has been an important fish species, heavily fished in the North Atlantic and celebrated in cuisines from Europe to North America.

The use of herbs and citrus in cooking fish can be traced back to Mediterranean traditions, where fresh ingredients are key to enhancing the natural flavors of seafood. This dish is perfect for anyone looking to enjoy a healthy meal without sacrificing taste.

This recipe is an excellent choice for a family dinner or a simple yet elegant meal for entertaining guests.

Ingredients for Baked Cod with Herbs and Lemon

• • 4 cod fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 1 lemon, sliced thin
  • 1 tablespoon lemon juice

• • 3 cloves garlic, minced
  • 2 teaspoons fresh thyme leaves
  • 2 teaspoons fresh rosemary, chopped
  • Salt and pepper to taste
  • 1 teaspoon paprika
  • Optional: parsley for garnish

Instructions for Making Baked Cod with Herbs and Lemon

1. 1. Preheat your oven to 400°F (200°C).
   2. Line a baking dish with parchment paper or lightly grease it with olive oil.
   3. Place the cod fillets in the prepared baking dish.
   4. Drizzle the olive oil and lemon juice over the cod fillets.

1. 1. Sprinkle minced garlic evenly over the fish.
   2. Season the cod with thyme, rosemary, salt, pepper, and paprika.
   3. Arrange lemon slices on top of each fillet.
   4. Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

1. Remove from oven and let it sit for a minute.
2. Garnish with fresh parsley if desired and serve immediately.

Nutritional Information

Baked Cod with Herbs and Lemon is a nutritious dish that is low in calories and high in protein. Cod is an excellent source of lean protein, providing essential amino acids that the body needs for growth and repair.

A typical serving of cod (about 6 ounces) contains approximately 120 to 150 calories, making it an excellent choice for those watching their caloric intake.

Additionally, cod is a good source of vitamins and minerals, including Vitamin B12, which is vital for nerve function and the production of DNA, and iodine, necessary for thyroid function. The use of olive oil in this recipe contributes healthy monounsaturated fats, which are beneficial for heart health.

The addition of fresh herbs like thyme and rosemary not only enhances the flavor but also contributes antioxidants. Lemons are rich in Vitamin C, an antioxidant that helps protect cells from damage and supports the immune system.

Wine/Beverage Pairings With Baked Cod with Herbs and Lemon

When it comes to pairing beverages with Baked Cod with Herbs and Lemon, a crisp white wine such as Sauvignon Blanc or a Chardonnay enhances the flavors of the dish without overpowering the delicate taste of the cod.

Alternatively, a light, citrusy beer or even a sparkling water with a twist of lemon can complement this meal perfectly.

Cooking Tips and Variations

To ensure the cod is cooked perfectly, keep an eye on the baking time; fish can quickly become overcooked. The ideal texture should be flaky yet moist. For an extra burst of flavor, add a splash of white wine to the baking dish before cooking.

If you prefer a slightly spicier dish, consider adding a pinch of red pepper flakes along with the other seasonings. Experiment with other herbs such as dill or basil for a different flavor profile.

For a heartier meal, serve the baked cod over a bed of wild rice or quinoa, which will soak up the delicious juices from the fish. If fresh cod is unavailable, this recipe works well with other white fish such as haddock or halibut.

Serving Suggestions

Baked Cod with Herbs and Lemon is versatile when it comes to serving suggestions. For a complete meal, consider pairing it with a fresh green salad tossed with a light vinaigrette, which will complement the citrus notes of the baked cod.

Steamed vegetables such as asparagus, broccoli, or green beans make an excellent accompaniment, adding color and nutrients to your plate. For a more substantial meal, serve the cod alongside roasted potatoes or a creamy risotto, which can soak up the flavorful juices from the fish.

If you’re looking for a lighter option, a simple couscous or a grain-based salad with tomatoes, cucumbers, and olives would provide a Mediterranean touch. Whatever sides you choose, ensure they enhance the fresh and light flavors of this delightful seafood dish.

Baked Cod with Herbs and Lemon Health Benefits

Baked Cod with Herbs and Lemon offers several health benefits, making it an excellent choice for those looking to maintain a balanced diet. Cod is low in fat and calories, which makes it ideal for weight management while providing high-quality protein necessary for muscle maintenance and overall health.

The presence of omega-3 fatty acids, although in smaller amounts compared to oily fish, contributes to heart health by reducing inflammation and lowering the risk of cardiovascular diseases.

The lemon juice not only adds flavor but is also rich in Vitamin C, known for boosting the immune system and promoting healthy skin. The herbs used in the recipe provide antioxidants that help fight free radicals, reducing oxidative stress in the body.

Olive oil, a key ingredient, is a source of healthy fats that can help lower cholesterol levels and improve heart function.

FAQs About Baked Cod with Herbs and Lemon

Can I use frozen cod for this recipe?

Yes, you can use frozen cod. Just make sure to thaw it completely before baking to ensure even cooking.

What can I use as a substitute for fresh herbs?

If fresh herbs are unavailable, you can use dried herbs, but remember that dried herbs are more concentrated, so use about a third of the amount.

How do I know when the cod is fully cooked?

The cod is cooked when it flakes easily with a fork and appears opaque throughout. It should have an internal temperature of 145°F (63°C).

Baked Cod with Herbs and Lemon is a delightful dish that brings together the subtle flavors of cod with the aromatic essence of herbs and the refreshing zest of lemon. Easy to prepare and packed with nutrients, it is an ideal choice for a healthy meal that doesn’t compromise on taste. Whether you’re serving it for a family dinner or a special occasion, this recipe is sure to impress. Enjoy this delicious and nutritious dish and explore the joy of cooking with fresh, wholesome ingredients.