Creamy Baked Cod in Coconut Lemon Sauce Easy Healthy Dinner Recipe

Name: Creamy Baked Cod in Coconut Lemon Sauce
Prep time: 15 min
Cook time: PT-491814H22M47S
Total time: PT-491814H22M47S
Cuisine: American
Ingredients: 1.5 lbs cod fillets (fresh or thawed frozen); 1 cup full-fat canned coconut milk (240 ml); 3 tbsp freshly squeezed lemon juice (about 1 large lemon); 3 cloves garlic, minced; 2 tbsp olive oil (30 ml); 2 tbsp fresh parsley, chopped; Salt to taste; Black pepper to taste; ¼ tsp red pepper flakes (optional)

Posted on January 26, 2026

Grace Allen

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I still remember the first time I made this creamy baked cod in coconut lemon sauce—it was one of those evenings when I wanted something fresh, light, but still comforting. The kind of dinner that feels fancy without making you sweat over the stove forever. The tang of lemon paired with the rich coconut sauce hit all the right notes, and that flaky cod? Melted in my mouth like a dream.

After testing this recipe a handful of times (okay, more like ten), I finally nailed the balance between creamy and bright. It’s become my go-to for healthy seafood dinners, especially when I want something that feels indulgent but actually good for me. Plus, it’s ridiculously easy to throw together on any weeknight.

Why You’ll Love This Recipe

Okay, real talk—this creamy baked cod in coconut lemon sauce has spoiled me for every other fish dish. Here’s why it keeps me coming back:

Super simple prep: From chopping to oven-ready in about 15 minutes. Perfect for those nights when you’re juggling a million things.
Clean, wholesome ingredients: No heavy cream or weird additives—just fresh lemon, creamy coconut milk, and flaky cod.
Flavor-packed sauce: The lemon adds zing, the coconut milk brings richness, and a hint of garlic ties it all together. Every bite is like a mini vacation.
Healthy and satisfying: High in protein and omega-3s, but light enough that you won’t feel weighed down afterward.
Versatile and forgiving: I’ve made this with frozen cod fillets and fresh, and it turns out beautifully both ways.

This recipe is the kind that makes you feel like you’re treating yourself while still keeping things simple. I’ve served it for casual dinners and even brought it to potlucks (yes, it travels well). Honestly, it’s become my favorite easy healthy dinner recipe to keep on repeat.

What Ingredients You’ll Need

Here’s what I love about this ingredient list: you probably have most of these already, and they come together to make something pretty special. I’ll break down what each does, so you’re not just tossing stuff in blindly.

Cod fillets (1.5 lbs / 680g) — Fresh or thawed frozen works. Cod’s flaky texture soaks up the sauce perfectly. If you can get wild-caught, even better.
Coconut milk (1 cup / 240ml) — Use full-fat canned coconut milk for that creamy richness. I’ve tried light versions, but they just don’t have the same luscious mouthfeel.
Lemon juice (3 tbsp / about 1 large lemon) — Freshly squeezed, no shortcuts here. The brightness from lemon is what keeps the sauce from feeling too heavy.
Garlic (3 cloves, minced) — I like it fresh for that punch, but garlic paste works in a pinch.
Olive oil (2 tbsp / 30ml) — For lightly sautéing garlic and adding a touch of fruitiness to the sauce.
Fresh parsley (2 tbsp, chopped) — Adds a pop of color and freshness at the end. If you don’t have parsley, cilantro or basil are good swaps.
Salt & black pepper — To taste. I prefer a good pinch of flaky sea salt and freshly cracked pepper.
Red pepper flakes (optional, ¼ tsp) — For a gentle kick. Totally optional but I love the contrast.

Quick side note: I always keep lemons in the fridge for recipes like this. If they’re a bit dry, rolling them on the counter under your palm before juicing helps release more juice.

Equipment Needed

You really don’t need a fancy kitchen setup for this creamy baked cod in coconut lemon sauce. I’ve made it plenty of times with just the basics:

Baking dish or casserole pan (about 9×13 inches / 23×33 cm) — Any oven-safe dish will work. My go-to is a simple glass baking dish that’s seen better days but does the job.
Small saucepan — For warming the coconut lemon sauce and garlic together.
Mixing bowl — To combine lemon juice and coconut milk before adding the cod.
Knife & cutting board — For chopping garlic and parsley.
Measuring spoons & cups — Baking is less finicky here, but measuring helps keep flavors balanced.
Oven mitts — Because burned hands are never part of the plan.

Heads up: I prefer using a glass baking dish because you can see the sauce bubble and the fish cook, but a ceramic or metal dish works just as well. No fancy gadgets required—just your trusty oven and a little love.

How to Make It: Step-by-Step

Alright, here’s how I pull off this creamy baked cod in coconut lemon sauce every time. I’m sharing all the little details I’ve learned (sometimes the hard way).

Preheat and prep (5 minutes)
Preheat your oven to 375°F (190°C). Lightly grease your baking dish with a bit of olive oil or cooking spray so the fish doesn’t stick.
Make the coconut lemon sauce (5 minutes)
In a small saucepan over medium-low heat, warm the olive oil and sauté the minced garlic until fragrant—about 1 minute. Don’t let it brown or it’ll get bitter.
Add the coconut milk, lemon juice, red pepper flakes (if using), and a pinch of salt and pepper. Stir gently and let it warm through for 3-4 minutes, just until it starts to bubble slightly. Taste and adjust seasoning—this sauce should be creamy, tangy, and a little spicy.
Arrange the cod (2 minutes)
Place your cod fillets in the prepared baking dish in a single layer. Pour the warm coconut lemon sauce evenly over the fish, making sure each piece gets coated.
Bake (15-18 minutes)
Pop the dish in the oven and bake until the fish is opaque and flakes easily with a fork. This usually takes between 15 and 18 minutes depending on the thickness of your fillets. Keep an eye on it around the 15-minute mark to avoid overcooking.
Finish with fresh herbs (1 minute)
Once out of the oven, sprinkle chopped fresh parsley over the top for a fresh, vibrant touch. I sometimes add a little extra squeeze of lemon here, too.

Pro tip: If you want a little more caramelization, pop it under the broiler for 1-2 minutes at the end, but watch it closely.

My Best Tips & Techniques

Okay, here’s the stuff I wish someone told me the first time I tried this creamy baked cod in coconut lemon sauce.

Don’t skip warming the sauce — I used to just pour cold coconut milk and lemon juice over the fish. Warm it first, and the flavors marry so much better.
Use fresh lemon juice — Bottled lemon juice just doesn’t have the same zing. Your taste buds will thank you.
Watch your oven temperature — Fish can dry out fast. I keep an oven thermometer handy since my oven runs a bit hot.
Let it rest — After baking, let the fish sit for 5 minutes. It finishes cooking gently and the sauce thickens slightly.
Mix up the herbs — Parsley is my fave, but basil or cilantro give it a fun twist if you’re feeling adventurous.
Buy thicker fillets if you can — Thin fillets cook too fast and risk drying out. If you only have thin ones, reduce baking time accordingly.

Ways to Mix It Up

Once you’ve nailed the basic creamy baked cod in coconut lemon sauce, here’s how to shake things up:

Spicy Thai Style: Add 1 tbsp of red curry paste to the sauce when warming it. Garnish with fresh cilantro and a squeeze of lime instead of lemon.
Herb Explosion: Mix chopped dill, chives, and parsley for a fresh garden flavor. Great if you have herbs you need to use up.
Veggie Boost: Add sliced bell peppers and cherry tomatoes to the baking dish. They roast in the sauce and add sweetness.
Swap the fish: Try this sauce with halibut, mahi-mahi, or even salmon. Adjust baking time depending on thickness.
Make it tropical: Stir in ½ cup fresh pineapple chunks before baking for a sweet surprise.
Dairy-free variation: This recipe is already dairy-free, but if you want extra creaminess, stir in a spoonful of coconut cream at the end.

Serving Ideas & Storage

This creamy baked cod in coconut lemon sauce is perfect served over fluffy jasmine rice or alongside steamed veggies. I’m obsessed with pairing it with garlicky sautéed spinach or roasted asparagus.

Leftovers? Totally doable.

Room temperature: Store in an airtight container for up to 2 days. The sauce thickens as it chills, so you might want to add a splash of coconut milk when reheating.
Refrigerator: Keeps well for 3-4 days. Reheat gently in the microwave or on the stove to keep the fish moist.
Freezer: I don’t recommend freezing after cooking because the sauce can separate and the fish texture changes. But you can freeze uncooked fish with the sauce separately.

For a quick reheat, I love popping a portion in a skillet over low heat with a splash of water or coconut milk to loosen the sauce. It tastes almost like freshly made.

Nutritional Info & Health Benefits

I’m not a dietitian, but here’s what I appreciate about this easy healthy dinner recipe.

Nutrient	Approx. per serving (1/4 recipe)
Calories	280
Protein	32g
Fat	14g
Carbohydrates	4g
Fiber	1g

Why it’s good for you: The cod packs a solid protein punch with omega-3 fatty acids that are great for heart health. Coconut milk adds healthy fats and creamy texture without dairy. Plus, fresh lemon juice brings a dose of vitamin C and antioxidants.

Compared to heavier cream-based fish dishes, this recipe feels light and nourishing, perfect for a weeknight or anytime you want a healthy seafood dinner that still feels indulgent.

Final Thoughts

So that’s my creamy baked cod in coconut lemon sauce—simple, fresh, and bursting with flavor. I make this when I want dinner to feel special but don’t want to spend hours in the kitchen. It’s healthy, comforting, and has that little touch of tropical brightness that keeps me coming back.

If you make this recipe, I’d love to hear how it turns out! Drop a comment below or tag me on Instagram. Sharing your versions honestly makes my day.

Don’t be shy about trying the variations, too—this recipe is a great canvas for whatever flavors you love. Happy cooking, and may your kitchen smell as amazing as mine does right now!

FAQs

Q: Can I use other types of fish for this recipe?

A: Absolutely! I’ve made this creamy baked cod in coconut lemon sauce with halibut and mahi-mahi, and it’s just as delicious. Just adjust baking time depending on the thickness of the fillets — thicker fish needs a few more minutes, thinner less.

Q: What if I don’t have fresh lemon juice?

A: Fresh lemon is definitely best for that bright zing, but in a pinch, bottled lemon juice works. Just use a little less at first and taste as you go so it doesn’t get too sour.

Q: How do I know when the cod is done?

A: The fish should be opaque and flake easily with a fork. If it looks translucent or feels rubbery, it needs more time. Keep a close eye after 15 minutes to avoid overcooking.

Q: Can I make the sauce ahead of time?

A: You can prep the coconut lemon sauce a day ahead and store it in the fridge. Just warm it gently before pouring over the fish. It saves time on busy nights.

Q: Is this recipe keto-friendly?

A: It’s pretty close! Cod and coconut milk are keto-friendly, but keep an eye on the amount of lemon juice and any sides you serve with it. Skip sugary sides, and you’re good to go.

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