Description

A healthy baked cod recipe featuring a creamy coconut lemon sauce that’s light, flavorful, and ready in under 30 minutes. Perfect for a satisfying and fresh seafood dinner.

Ingredients

Scale

4 cod fillets (6 oz / 170g each)
1 cup (240 ml) full-fat coconut milk
Juice of 1 large lemon
2 cloves garlic, minced
1 tsp freshly grated ginger
2 tbsp olive oil
Salt, to taste
Black pepper, to taste
A handful fresh cilantro or parsley, chopped (optional)
Pinch of red pepper flakes (optional)
Lemon zest (optional, from 1 lemon)

Instructions

Preheat your oven to 400°F (200°C). Pat your cod fillets dry with paper towels. Lightly oil your baking dish or ovenproof skillet.
In a mixing bowl, whisk together the coconut milk, fresh lemon juice, minced garlic, grated ginger, salt, black pepper, red pepper flakes (if using), and lemon zest (if using).
Place cod fillets in the baking dish. Drizzle olive oil over each fillet and season lightly with salt and pepper.
Pour the coconut lemon sauce evenly over the fish, ensuring each fillet is coated.
Bake in the preheated oven for 15-18 minutes, or until the fish flakes easily with a fork and is opaque. Start checking at 15 minutes.
Remove from oven and sprinkle chopped cilantro or parsley over the top. Optionally, squeeze a little extra lemon juice before serving.

Notes

Patting the fish dry helps the sauce stick better. Use full-fat coconut milk for a creamier sauce. Avoid stirring the fish while baking to keep fillets intact. Check fish doneness at 15 minutes to prevent overbaking. Use a thermometer for perfect internal temperature (145°F). Leftovers keep well refrigerated for up to 3 days; reheat gently to maintain sauce creaminess.

Prep Time: 10 minutes
Cook Time: 15-18 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 fillet with sauce
Calories: 290
Sodium: 320
Fat: 12
Carbohydrates: 6
Fiber: 1
Protein: 35

Keywords: baked cod, healthy seafood, coconut lemon sauce, easy dinner, gluten-free, dairy-free, quick recipe