Easy High Protein Cod Recipe

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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