Yogurt Cod
Delight your taste buds with this flavorful Yogurt Cod recipe—a perfect blend of simplicity and elegance. Tender cod fillets are generously coated in a creamy marinade made with tangy Greek yogurt, zesty lemon juice, and aromatic spices like cumin, paprika, and a hint of cayenne for a subtle kick. Baked to perfection, the cod emerges moist, flaky, and infused with vibrant flavors. This quick and easy recipe, ready in just 35 minutes, is a healthy dinner option packed with protein and low in calories. Garnished with fresh parsley and served alongside roasted vegetables, rice, or quinoa, Yogurt Cod makes for a wholesome, satisfying meal that the whole family will love. Perfect for weeknight dinners or entertaining, this dish is a testament to the magic of simple ingredients cooked with care.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) cod fillets
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 2 cloves (minced) garlic
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper
- 1 tablespoon olive oil
- 2 tablespoons (chopped) fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C). Line a baking dish with parchment paper or lightly grease it with olive oil.
In a mixing bowl, whisk together the Greek yogurt, lemon juice, minced garlic, ground cumin, paprika, cayenne pepper, olive oil, salt, and black pepper until smooth and well combined.
Pat the cod fillets dry with paper towels and place them in the prepared baking dish.
Generously coat each cod fillet with the yogurt marinade, ensuring the fish is completely covered. Spoon any leftover marinade over the fillets.
Allow the cod to marinate in the refrigerator for 10-15 minutes for enhanced flavor (optional but recommended).
Place the baking dish in the preheated oven and bake for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the cod from the oven and let it rest for 2-3 minutes.
Garnish with freshly chopped parsley before serving. Serve warm with your choice of side dishes, such as rice, quinoa, or roasted vegetables.
Nutrition Facts
Calories |
257 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.4 g | 7% | |
| Saturated Fat | 0.7 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 98 mg | 33% | |
| Sodium | 631 mg | 27% | |
| Total Carbohydrate | 4.2 g | 2% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 2.7 g | ||
| Protein | 45.9 g | 92% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 107 mg | 8% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 833 mg | 18% | |
*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.
