This easy lemon baked cod has a mild flavor, making it a great family meal – even for kids. Serve it with a side of rice and a green salad or another favorite vegetable.

I’ve been on a major fish kick. I always try to eat it twice a week, but most of the time I stick to my favorite dishes. It’s typically salmon tacos and pan-seared tilapia. The coronavirus pandemic has forced us all to spend more time at home, so I’ve been reaching deep into my recipe box for new dinner ideas. Today, I’m sharing a simple recipe for lemon baked cod.

What Is Cod

Have you ever ordered fish and chips from a restaurant, or purchased frozen, breaded fish sticks? If so, there’s a good chance you’ve had cod. It is one species of whitefish commonly used to make both of those meals.

According to the Seafood Health Facts website, there are two different cod species harvested in the United States. Atlantic cod, which is native to the northern Atlantic ocean, and Pacific cod, which is found throughout the northern Pacific ocean.

Cod is referred to as a groundfish, because it belongs to a group of fish species that typically live on or near the ocean. It is a white, flaky fish with a mild flavor. That makes it a great option for those just trying fish, as well as kids that are not accustomed to eating the stronger varieties.  It can be purchased as fresh or frozen fillets at most local supermarkets, and is also sold dried, smoked, salted and canned. Some companies employee fisherman that catch the fish fresh, then they package it and will ship it directly to your front door.

Nutrition Information for Baked Cod

Both Atlantic and Pacific cod are low in fat and high in protein. Cod is also a good source of phosphorus, niacin and Vitamin B-12, and it provides ~7% of the daily value for potassium. A 3-ounce portion of raw cod provides ~70 calories, 15 grams of protein, 0 carbohydrates and less than 1 gram of fat.

The nutritional value I shared above is for raw fish, but keep in mind that cooked fish will yield less ounces. The decrease in weight is the result of water loss. The serving size of the recipe below is for a 3 ½ ounce piece of raw cod, which will result in a ~3 ounce piece once cooked.

The nutrition facts for the easy baked cod recipe I am sharing also include the other ingredients. One serving provides is 150 calories, 5 g carbohydrates, 6 g fat and 18 g protein. The rest of the nutrition facts are shared in the recipe card below.

How To Make Lemon Baked Cod

This lemon baked cod recipe is super to prepare and makes a great family meal.

This recipe uses with ~14 ounces of raw cod. You can buy a fresh cod fillet, or you can buy frozen, pre-portioned fillets. If you use frozen, you’ll want to defrost the fish first.

While the oven is pre-heating, get all of the ingredients measured and prepared. The recipe incorporated quite a few vegetables and herbs that need cut in advance. Slice the cherry tomatoes and mushrooms, then chop the onions, garlic and fresh parsley. You’ll also need butter, lemon juice and a fresh lemon. Prepare and measure these ingredients, then set them aside.

To start, preheat oven to 400 degrees. Spray a baking dish with cooking spray, then set it aside and prepare the fish. If you are using a fresh cod fillet, slice it into 4 equal fillets, ~3.5 ounces each. Pat it dry, then sprinkle with salt and pepper. Transfer the cod fillets to a baking dish, then top with the sliced mushrooms and cherry tomatoes.

Melt the butter in a small bowl, then add the lemon juice, onions, garlic and parsley. Stir those ingredients together well, then pour over the fillets. If you have a fresh lemon, lay a slice top of each fillet and sprinkle with additional parsley. Your fish is ready to bake. Transfer it to the oven and allow it to cook for ~20 minutes or until it is opaque and flakes with a fork.

I highly suggest checking it with a food thermometer to be sure it is done. It is fully cooked when the internal temperature reaches ~145 degrees F.

This lemon baked cod is great served with rice and a green salad, or your favorite vegetable. I hope you enjoy it.

Print Recipe

5 from 1 vote

Easy Lemon Baked Cod {RECIPE}

Author: Heather Mangiri, RDN

Ingredients

• 16 oz cod fillet, raw
• 10 cherry tomatoes
• 4 medium mushrooms
• 2 tbsp butter
• 3 tbsp lemon juice
• 2 tbsp chopped onion
• 1 tbsp fresh parsely, chopped
• 2 garlic cloves, chopped
• 1/4 tsp ground pepper
• 1/4 tsp salt
• 1 fresh lemon

Instructions

• Preheat oven to 400 degrees. Spray baking dish with cooking spray and set aside.
• Slice the cod into 4 equal fillets, ~3.5 ounces each. Pat dry, then sprinkle with salt and pepper. Place fillets in the baking dish, then add the mushrooms and tomatoes
• Melt butter in a small bowl and add the lemon juice, garlic, onion and parsley. Stir well, then pour over the fillets. Lay a lemon slice over each fillet, and sprinkle with additional parsley (option)
• Transfer to oven and bake for 20 minutes, or until the fish is opaque and flakes with a fork.

Notes

• Recipe Makes: 4 servings
• Serving Size: ~3 ounce piece, cooked

 

• Nutrition Facts (per serving): 150 calories, 5 g carbohydrates, 1 g fiber, 6 g fat, 3.5 g saturated fat, 70 mg cholesterol, 18 g protein, 490 mg sodium, 6% DV Vitamin D, 2% DV calcium, 8% DV potassium

 

• Meal Planning Servings: 0.5 CHO; 2.5 PRO; 1 FAT

 

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