Low Sodium Lemon Herb Baked Cod
Elevate your seafood game with this vibrant and heart-healthy Low Sodium Lemon Herb Baked Cod recipe! Perfect for those watching their sodium intake, this dish combines tender, flaky cod fillets with the zesty brightness of fresh lemon and the earthy flavors of parsley and dill. A flavorful marinade of olive oil, garlic, lemon zest, and a hint of red pepper flakes ensures every bite is packed with savory goodness—all without added salt. Ready in just 35 minutes, this easy oven-baked recipe is ideal for busy weeknights yet sophisticated enough for special occasions. Serve it with a side of roasted vegetables or quinoa for a wholesome, nutrient-rich meal. Healthy, delicious, and low sodium—this cod recipe is a winner in every way!
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Recipe Information
Ingredients
- 4 pieces Cod fillets
- 1 whole Lemon
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh dill
- 2 tablespoons Olive oil
- 2 whole Garlic cloves
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes
- 1 teaspoon Lemon zest
Instructions
Preheat your oven to 400°F (200°C).
Rinse the cod fillets under cold water and pat them dry with paper towels.
In a small bowl, zest the lemon to obtain 1 teaspoon of zest, then cut the lemon in half.
Juice half of the lemon to yield approximately 1 tablespoon of juice. Slice the remaining half into thin rounds.
Finely chop the fresh parsley and dill.
Mince the garlic cloves.
In a small bowl, combine olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, chopped dill, black pepper, and red pepper flakes. Mix well to form an herb marinade.
Place the cod fillets on a baking sheet lined with parchment paper.
Drizzle the herb marinade evenly over each fillet, making sure each is well-coated.
Arrange the lemon slices on top of the cod fillets, distributing them evenly.
Bake in the preheated oven for 20 minutes or until the fish is opaque and flakes easily with a fork.
Remove from the oven and let it rest for a couple of minutes before serving.
Serve warm, garnished with additional chopped parsley if desired.
Nutrition Facts
Calories |
944 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 441 mg | 19% | |
| Total Carbohydrate | 9.7 g | 4% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 1.6 g | ||
| Protein | 145.6 g | 291% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 179 mg | 14% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 3517 mg | 75% | |
*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.
