Healthy Lemon Butter Baked Cod Recipe

I was super excited to whip up this cod recipe since it’s an easy, breezy mix of lemon, garlic, and butter that totally transforms regular fish into a tangy, melt-in-your-mouth dinner you just have to try out for a fun weeknight meal.

I love my healthy lemon butter baked cod. i think its really nutritious cause the cod fillets pack protein while melted unsalted butter, fresh lemon juice and zest, minced garlic, olive oil and dried thyme creates a light flavor.

my dish is low calorie and a perfect quick dinner.

Ingredients

• Cod fillets: Lean protein powerhouse that helps build muscles without too much fat.
• Unsalted butter: Gives the dish a creamy, rich flavor but in a light way.
• Lemon: Brings a tangy sour kick full of vitamin C, brightening up every bite.
• Garlic: Adds a bold, spicy pop that not only tastes good but may help immunity.
• Olive oil: Provides heart healthy fats with a delicate taste that lifts the dish up.
• Dried thyme and fresh parsley: Tasty herbs that gives punchy notes and extra aroma.

Ingredient Quantities

• 4 cod fillets (around 6 oz each)
• 2 tablespoons unsalted butter, melted
• 1 large lemon (juiced and zested, plus a few extra slices for garnish)
• 3 garlic cloves, minced
• 1 teaspoon olive oil
• 1/2 teaspoon dried thyme
• Salt, to taste
• Ground black pepper, to taste
• 1/4 cup fresh parsley, chopped (optional)

How to Make this

1. Preheat your oven to 400°F and lightly grease a baking dish.

2. Pat the cod fillets dry with paper towels and lay them in the dish in a single layer.

3. In a small bowl, mix together 2 tablespoons melted butter, the juice and zest of one large lemon, 3 minced garlic cloves, 1 teaspoon olive oil, 1/2 teaspoon dried thyme, salt, and pepper.

4. Drizzle the mixture evenly over each fillet so they are nicely coated.

5. Let the fillets sit for about 10 minutes to absorb the flavors.

6. Bake the cod in the oven for 12 to 15 minutes until the fish flakes easily with a fork.

7. Remove the dish from the oven and sprinkle 1/4 cup chopped fresh parsley on top if you like.

8. Garnish with a few extra lemon slices and serve immediately with your favorite side dish.

Equipment Needed

1. Oven – To preheat to 400°F to cook the fish evenly.
2. Baking dish – For placing the cod fillets after greasing lightly.
3. Paper towels – Used for patting the cod fillets dry before adding the marinade.
4. Small bowl – Needed to mix the melted butter, lemon juice, garlic, olive oil, thyme, salt and pepper.
5. Measuring spoons – To accurately measure 2 tablespoons butter, 1 teaspoon olive oil and ½ teaspoon dried thyme.
6. Knife and cutting board – For mincing the garlic and zesting/chopping the lemon and parsley.
7. Fork – To check if the fish flakes easily once baked.

FAQ

• What kind of fish should I use for this recipe?
  Cod fillets are the best bet since they hold up well in the oven, but you could also use halibut or tilapia if that works better for you.
• How long do I need to bake the cod?
  Bake the cod in a preheated 400°F oven for about 12 to 15 minutes until the fish flakes easily with a fork.
• Can I use salted butter instead of unsalted butter?
  You can use salted butter, but you’ll need to cut back on the extra salt the recipe calls for, as it may make the dish too salty.
• Do I have to use fresh parsley?
  Fresh parsley adds a nice pop of color and flavor but if you dont have it, feel free to leave it out or replace it with dried parsley.
• Can I prepare this dish ahead of time?
  You can prep the ingredients ahead of time, but its best to bake the cod just before serving to keep it fresh and moist.

Healthy Lemon Butter Baked Cod Recipe Substitutions and Variations

• If you cant find cod, you can easily substitute haddock or pollock since they cook up similarly.
• If you’re out of unsalted butter, try using ghee or even a bit of olive oil although it will give a slightly different taste.
• You can swap the lemon for a lime if you want a more tangy twist, or even mix them up a bit.
• If you dont have fresh garlic, use garlic powder; just remember to use a pinch less since its more potent.
• For dried thyme, a quick substitute is dried basil or rosemary, just use a little less so it doesnt overpower the dish.

Pro Tips

1. First off, make sure you pat the cod really dry before you put it in the pan. If you leave any moisture on it the butter and lemon mix might not stick as good and the fish can get all soggy in spots.

2. Let the mixture sit on the fish for around 10 minutes before throwing it in the oven. This gives the flavors time to really seep in so each bite has that extra zesty kick.

3. Keep an eye on the cod when it bakes. I know the instructions say 12 to 15 minutes, but every oven is different. Check if the fish flakes easily with a fork around the 12 minute mark, and if not, give it another couple minutes.

4. When garnishing, don’t be shy with the lemon slices and fresh parsley. They not only make the dish look way more appealing, but the extra citrus and herb notes help brighten up the whole meal even more.