Baked Cod in Coconut Lemon Cream Sauce for Easy Tropical Bliss

This Baked Cod in Coconut Lemon Cream Sauce offers a tropical escape with rich flavors and high-protein goodness.

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Prep Time 10

Cook Time 25

Resting Time 5

Total Time 30

Servings: 4 fillets

Course: Dinner

Cuisine: Healthy, Seafood, Tropical

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Cod

4 fillets Cod thick, white cod fillets; tilapia or haddock can be substitutes

For the Seasoning

1 teaspoon Salt consider sea salt for different flavor
1 teaspoon Pepper freshly cracked black pepper

For the Coconut Lemon Sauce

1 tablespoon Olive Oil or coconut oil for flavor
1 medium Onion finely chopped; yellow or white onions work best
2 cloves Garlic minced
1 tablespoon Ginger fresh grated
1 can Coconut Milk full-fat for richness
2 tablespoons Lemon Juice freshly squeezed
1 tablespoon Lemon Zest use organic lemons

Equipment

Oven
skillet
Baking dish

Method

Cooking Instructions

Preheat your oven to 180°C (350°F).
Sprinkle both sides of the cod fillets with salt and pepper.
In a large skillet, heat oil and sauté onion until translucent. Add garlic and ginger, cooking until fragrant.
Pour in coconut milk, lemon juice, and lemon zest. Simmer for about 2-3 minutes.
Place seasoned cod in a baking dish and pour the sauce over it, ensuring the fish is well coated.
Bake for 20-25 minutes until the cod is opaque and flakes easily with a fork.
Remove from the oven and let rest for a few minutes before serving.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 8gProtein: 30gFat: 18gSaturated Fat: 12gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 90mgSodium: 600mgPotassium: 800mgFiber: 1gSugar: 2gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 10mg

Notes

Pair with steamed jasmine rice or crusty garlic bread to enjoy the sauce fully. Customize with your favorite vegetables or fish.

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