Need a nutritious supper in no time? This easy, protein packed cod recipe is great for anyone who is busy weeknight, meals or after a workout. Cod is a light, flaky fish that is full of flavor and is a lean source of protein as it is cooked in minutes so it is a smart choice for anyone looking to eat healthy and not sacrifice taste.
Preparation Time:
| Prep Time: | 10 minutes |
| Cooking Time: | 15 minutes |
| Total Time: | 25 minutes |
EQUIPMENT:
- Baking sheet or oven-safe skillet
- Parchment paper or aluminum foil (optional, for easy cleanup)
- Small mixing bowl
- Measuring spoons
- Knife and cutting board (if adding fresh herbs or garnishes)
- Oven or stovetop (depending on cooking method)
INGREDIENTS:
- 2 cod fillets (about 5–6 ounces each)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- Juice of ½ lemon (plus extra wedges, for serving)
- 1 tbsp chopped fresh parsley (optional, for garnish)
INGREDIENT NOTES :
🕒 Preparation & Cooking Time
Quick, healthy, and on the table fast.
Perfect for busy weeknights or post-gym meals.
🔧 Equipment You’ll Need
No fancy gadgets required here.
Just the basics to get a tasty meal done right.
🧂 Ingredients List
Simple, wholesome ingredients you likely have on hand.
Each one chosen to boost flavor and nutrition.
📝 Ingredient Notes
Smart substitutions and pro tips for extra flavor.
Make it your own with easy tweaks and upgrades.
INSTRUCTION :
Step 1: Preheat the oven
First, preheat the oven to 400°F (200°C). Line a baking sheet with parchment, or grease it lightly.
Step 2: Prepare the cod
Pat the cod fillets down with paper towel to ensure even cooking, and to develop a light crust.
Step 3: Make the seasoning mix
In a small bowl, mix together the olive oil, garlic powder, paprika, and salt and pepper.
Step 4: Season the fillets
Rub or brush the seasoning mixture all over the cod so both sides are evenly coated.
Step 5: Bake the cod
Now place the fillets on the baking sheet, and place in the oven to bake for 12-15 minutes, or until the fish flakes easily with a fork.
Step 6: Finish and serve
Squeeze some fresh lemon juice, and garnish with parsley (if using) on top of the baked cod. Serve hot!
Nutritional Facts :
| Nutrient | Per Serving |
| Calories | 220 kcal |
| Protein | 28g |
| Fat | 10g |
| Saturated Fat | 1.5g |
| Carbohydrates | 2g |
| Fiber | 0g |
| Sugar | 0g |
| Sodium | 450mg |
Tips & Variations
Here are some tips and tricks for a speedy reformation of your cod dish.
Dry the Cod: Always make it a point to pat the fillets dry before cooking to avoid sogginess and ensure a crisp and flavorsome exterior.
Check for Doneness: If you flake the cod with a fork, it is done; however, if you delay any longer, it will dry out.
Let Cod Relax: Rest your cod for a third minute or two so it retains all the moisture and flavor.
Variations
A few easy substitutions to personalize your cod.
Herbs: Different herbs will give this dish a different signature. Try dill, thyme, or basil instead of parsley.
The Citrus Side: Another option is to use a bit of lime juice or orange juice instead of lemon juice.
Spicy Style: Add some red pepper flakes or cayenne pepper to the spice mix.
Methods: Pan-sear or air-fry your cod for that extra crispy crust!
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