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Oven Baked Cod
Oven-baked cod is quick, flaky, and full of flavor! Ready in just 15 minutes, it pairs well with couscous or roasted potatoes and veggies for an easy dinner.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 servings
Calories: 212 kcal
Course:
Main Course , Dinner
Cuisine:
American
Ingredients
- 4 (6-ounce) cod fillets
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 lemon half juice and half sliced
- 1 tablespoon chopped parsley for serving
Instructions
- Preheat the oven to 400°F.
- Pat the cod dry with paper towels and place in an 8x11 baking dish. Drizzle the olive oil over the cod, then with thyme, garlic powder, salt and pepper. Use your hands to rub the oil and seasoning into the cod.
- Tuck the lemon slices around the cod. Bake until the cod looks flaky, 12-15 minutes, depending on the thickness.
- Pour the reserved lemon juice on top and sprinkle with parsley before serving, if desired. Serve with your favorite sides.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container for up to 3 days.
- Original Sheet Pan Recipe
- 4 8- ounce cod fillets1 pint cherry tomatoes12 ounces fresh green beansSalt and pepper to taste2 tablespoons olive oil2 tablespoons lemon juice1 teaspoon dried thyme½ teaspoon garlic powderFine couscous for servingChopped parsley for servingInstructionsPreheat the oven 400°F. Line a baking sheet with parchment paper.Pat the cod dry with paper towels and place in the middle of the sheet pan in a single layer. Add the cherry tomatoes on one side and the green beans on the other side. Season the cod and vegetables with salt and pepper to taste.Drizzle the olive oil and lemon juice over the cod. Season with thyme and garlic powder. Use a brush or your hands to spread the marinade on the cod and brush any remaining marinade over the vegetables.Place the pan in the oven and bake until the cod looks flaky and tomatoes begin to soften, about 12-15 minutes.Serve the cod with the green beans and tomatoes over couscous or any other grains and spoon the juices from the baking dish over the cod.
Nutrition Information
Serving
1fillet
Calories
212kcal
(11%)
Carbohydrates
3g
(1%)
Protein
31g
(62%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
73mg
(24%)
Sodium
384mg
(16%)
Potassium
755mg
(22%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
169IU
(3%)
Vitamin C
17mg
(19%)
Calcium
42mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 212
% Daily Value*
| Serving | 1fillet | |
| Calories | 212kcal | 11% |
| Carbohydrates | 3g | 1% |
| Protein | 31g | 62% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 73mg | 24% |
| Sodium | 384mg | 16% |
| Potassium | 755mg | 16% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 169IU | 3% |
| Vitamin C | 17mg | 19% |
| Calcium | 42mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.