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Mediterranean Baked Cod with Lemon and Garlic

Mediterranean Baked Cod with Lemon and Garlic for Quick Flavor

This Mediterranean Baked Cod with Lemon and Garlic is quick to prepare and bursting with flavor, perfect for a delicious weeknight dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Choose sustainably sourced.
  • 1 teaspoon Salt Adjust to taste.
  • 1 teaspoon Black Pepper Freshly ground enhances depth.
For the Coating
  • 1 cup All-Purpose Flour Swap for gluten-free if needed.
  • 1 teaspoon Ground Coriander Freshly ground is best.
  • 1 teaspoon Paprika
  • 1 teaspoon Ground Cumin
  • 1/2 teaspoon Red Pepper Flakes Optional, adjust to preference.
For the Sauce
  • 1/4 cup Lemon Juice Freshly squeezed preferred.
  • 1/4 cup Extra Virgin Olive Oil Higher quality enhances richness.
  • 2 tablespoons Butter Opt for unsalted.
  • 3 cloves Garlic Fresh, minced.
For Garnish
  • 2 tablespoons Fresh Parsley Chopped finely.

Equipment

  • Large oven-safe skillet

Method
 

Step-By-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Pat the cod fillets dry with paper towels and set them aside.
  3. In a medium-sized bowl, combine all-purpose flour, ground coriander, paprika, ground cumin, salt, black pepper, and optional red pepper flakes. Stir until well mixed.
  4. In another bowl, whisk together lemon juice, olive oil, and melted butter. Add minced garlic.
  5. Dredge each cod fillet in the lemon-garlic mixture, then transfer to the flour mixture, pressing gently.
  6. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Sear the cod fillets for about 2 minutes per side until golden brown.
  7. Pour any remaining lemon-garlic sauce over the cod fillets and transfer the skillet to the preheated oven. Bake for 8-10 minutes.
  8. Remove from oven and let cod rest for a minute. Garnish with fresh parsley and serve.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 15gProtein: 25gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 600mgPotassium: 600mgFiber: 2gSugar: 1gVitamin A: 500IUVitamin C: 15mgCalcium: 30mgIron: 1mg

Notes

This dish is best enjoyed fresh for optimal flavor and texture. Store leftovers in an airtight container for up to 2 days or freeze for up to 1 month.

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