Baked Lemon-Garlic Cod with Butter Sauce
A light, flaky, and flavorful seafood dinner featuring tender cod baked in a rich lemon-garlic butter sauce. This meal is naturally low in carbohydrates, high in protein, and ready in about 30 minutes.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 15–18 minutes
- Total Time: 25–30 minutes
- Servings: 4
- Cuisine: American/Mediterranean
- Difficulty: Easy
Ingredients
For the Cod
- 4 cod fillets (6 oz/170 g each)
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon dried oregano
Lemon Garlic Butter Sauce
- 4 tablespoons unsalted butter
- 4 garlic cloves, minced
- Juice of 1 large lemon
- 1 teaspoon lemon zest
- 1 tablespoon chopped fresh parsley
- ½ teaspoon red pepper flakes (optional)
- 2 tablespoons chicken or vegetable broth (optional for extra sauce)
Garnish
- Fresh parsley
- Lemon slices
- Fresh cracked black pepper
Equipment Needed
- Baking dish
- Small saucepan
- Measuring spoons
- Citrus zester
- Garlic press (optional)
- Meat thermometer
- Basting spoon
Instructions
Step 1: Prepare the Oven
- Preheat oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
Step 2: Season the Fish
Pat cod dry with paper towels.
Rub with:
- Olive oil
- Salt
- Pepper
- Paprika
- Onion powder
- Oregano
Arrange fillets in the baking dish.
Step 3: Make the Butter Sauce
In a saucepan:
- Melt butter over medium-low heat.
- Add garlic.
- Cook for 1 minute until fragrant.
- Stir in:
- Lemon juice
- Lemon zest
- Broth (optional)
- Red pepper flakes
- Simmer 1–2 minutes.
- Stir in parsley.
Step 4: Bake
Pour butter sauce evenly over the cod.
Bake:
- 15–18 minutes
- Fish should flake easily.
- Internal temperature should reach 145°F (63°C).
Step 5: Finish
Spoon extra sauce over the fish.
Garnish with:
- Fresh parsley
- Lemon slices
- Extra black pepper
Serve immediately.
Serving Suggestions
Pair with:
- Roasted asparagus
- Garlic green beans
- Steamed broccoli
- Cauliflower mash
- Roasted Brussels sprouts
- Rice or quinoa (if not following a low-carb diet)
- Fresh garden salad
Tips for Perfect Cod
- Pat fish dry before seasoning.
- Do not overcook—cod dries out quickly.
- Use fresh lemon for the brightest flavor.
- Spoon the butter sauce over the fish halfway through baking for extra moisture.
- Fresh parsley provides better flavor than dried.
Storage
Refrigerator: 2–3 days in an airtight container.
Freezer: Up to 2 months.
Reheating: Warm gently in a 300°F (150°C) oven or microwave at 50% power to avoid drying out.
Nutrition (Approximate Per Serving)
- Calories: 310
- Protein: 34 g
- Fat: 18 g
- Saturated Fat: 7 g
- Carbohydrates: 3 g
- Fiber: 0.5 g
- Sugar: 1 g
- Sodium: 520 mg
- Cholesterol: 110 mg
Nut Information
This recipe contains NO nuts.
Nut-Free Status
- ✅ Peanuts: No
- ✅ Tree nuts: No
- ✅ Almonds: No
- ✅ Cashews: No
- ✅ Walnuts: No
- ✅ Pecans: No
- ✅ Pistachios: No
- ✅ Hazelnuts: No
- ✅ Macadamia nuts: No
- ✅ Brazil nuts: No
- ✅ Pine nuts: No
Allergy Note: Always check labels on butter, broth, and seasonings if cooking for someone with severe nut allergies, as some products may be processed in facilities that also handle nuts.
Frequently Asked Questions (Q&S)
Q1: Can I use frozen cod?
Yes. Thaw it completely and pat it dry before seasoning.
Q2: Can I substitute another fish?
Yes. Haddock, halibut, pollock, tilapia, sea bass, or mahi-mahi all work well.
Q3: How do I know when the cod is done?
It should flake easily with a fork and reach an internal temperature of 145°F (63°C).
Q4: Can I make it dairy-free?
Yes. Replace the butter with a dairy-free butter alternative or use extra-virgin olive oil.
Q5: Is this recipe keto-friendly?
Yes. It is naturally low in carbohydrates and suitable for most keto and low-carb diets.
Q6: Can I prepare it ahead of time?
You can season the fish and make the sauce up to 24 hours in advance. Store them separately in the refrigerator until ready to bake.
Q7: What herbs pair well with cod?
Parsley, dill, thyme, oregano, basil, and chives are all excellent choices.
Q8: Can I cook this in an air fryer?
Yes. Cook at 375°F (190°C) for 10–12 minutes, depending on the thickness of the fillets, and spoon the warm butter sauce over the fish before serving.
Q9: Can I add vegetables to the baking dish?
Yes. Asparagus, zucchini, cherry tomatoes, or green beans can roast alongside the cod.
Q10: What wine pairs well with this dish?
A crisp dry white wine such as Sauvignon Blanc, Pinot Grigio, or Chardonnay complements the lemon and butter flavors beautifully.
