Heart-Healthy Lemon Herb Baked Cod
Bright, zesty, and nourishing, this Heart-Healthy Lemon Herb Baked Cod is the perfect blend of flavor and wellness. Featuring tender, flaky cod fillets brushed with a vibrant mix of fresh parsley, basil, garlic, and olive oil, this recipe delivers a Mediterranean-inspired meal in just 25 minutes. A generous squeeze of fresh lemon juice and a sprinkle of zest infuse the dish with a tangy brightness, while a touch of optional red pepper flakes adds a subtle kick. Oven-baked to perfection, this low-fat, high-protein dish is not only heart-healthy but also easy to prepare, making it a go-to option for busy weeknights or elegant dinner tables alike. Serve it with a side of roasted vegetables or a crisp green salad for a wholesome meal brimming with fresh flavors! Keywords: baked cod recipe, healthy fish dinner, lemon herb cod, heart-healthy seafood, easy Mediterranean recipes.
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Recipe Information
Ingredients
- 4 pieces (each about 6 oz) Cod fillets
- 2 tablespoons Olive oil
- 1 large Lemon
- 0.25 cup (finely chopped) Fresh parsley
- 0.25 cup (finely chopped) Fresh basil
- 2 minced Garlic cloves
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with a bit of olive oil.
Place the cod fillets on the prepared baking sheet. Pat them dry with a paper towel to remove excess moisture.
Zest the lemon and set aside the zest. Then cut the lemon in half and squeeze the juice over the cod fillets, ensuring they are evenly coated.
In a small bowl, combine the olive oil, minced garlic, chopped parsley, chopped basil, salt, black pepper, and optional red pepper flakes. Stir well to combine.
Spread the herb and oil mixture evenly over the top of each cod fillet. Use a spoon or brush to ensure each fillet is well-coated.
Sprinkle the reserved lemon zest over the fillets for an extra burst of flavor.
Bake the cod in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Serve the Lemon Herb Baked Cod hot, garnished with extra fresh parsley or lemon slices if desired.
Nutrition Facts
Calories |
849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 1560 mg | 68% | |
| Total Carbohydrate | 10.3 g | 4% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 1.9 g | ||
| Protein | 124.2 g | 248% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 165 mg | 13% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 3074 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
