Spicy Baked Cod
Dive into bold, zesty flavors with this Spicy Baked Cod recipe—a quick and healthy dinner that's ready in under 30 minutes! Featuring tender, flaky cod fillets seasoned with a robust blend of paprika, cayenne pepper, cumin, and oregano, this dish packs a punch without overpowering the delicate fish. A drizzle of olive oil and a splash of tangy lemon juice elevate the spice rub, while fresh parsley adds a finishing touch of brightness. Perfectly baked in the oven, this low-carb, protein-rich meal is as nutritious as it is flavorful. Serve it with a side of roasted vegetables, fluffy rice, or a crisp green salad for a weeknight favorite that’s sure to impress.
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Recipe Information
Ingredients
- 4 pieces (about 5-6 ounces each) Cod fillets
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 2 teaspoons Paprika
- 0.5 teaspoons Cayenne pepper
- 1 teaspoon Ground cumin
- 1 teaspoon Dried oregano
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
Pat the cod fillets dry with paper towels to remove any excess moisture, then set them aside.
In a small mixing bowl, combine the olive oil, minced garlic, paprika, cayenne pepper, cumin, oregano, lemon juice, salt, and black pepper. Mix well to form a thick, aromatic spice paste.
Rub the spice paste evenly over the top and sides of each cod fillet, ensuring they are well-coated.
Place the seasoned cod fillets on the prepared baking sheet, leaving space between each piece for even cooking.
Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove the cod from the oven and let it rest for 2 minutes.
Garnish with freshly chopped parsley, if desired, and serve immediately with your choice of sides, such as rice, roasted vegetables, or a fresh salad.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 88 mg | 29% | |
| Sodium | 600 mg | 26% | |
| Total Carbohydrate | 3.0 g | 1% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 0.4 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 9.2 mcg | 46% | |
| Calcium | 40 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 721 mg | 15% | |
*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.
