Cod is the kind of weeknight dinner that feels special without any stress. It cooks fast, tastes clean, and pairs well with bright flavors like lemon and garlic. This oven-baked version keeps things simple and delivers tender, flaky results every time.
If you’re looking for a healthy meal that doesn’t require a lot of prep, this is it. Serve it with roasted veggies, a quick salad, or a side of rice, and dinner is done.
What Makes This Special
This recipe focuses on clean flavors and an easy method. You won’t need a long list of ingredients or fancy techniques.
- Quick and foolproof: Cod cooks in under 15 minutes, so it’s perfect for busy nights.
- Light and fresh: Lemon, garlic, and olive oil enhance the fish without overpowering it.
- Healthy by default: Lean protein, minimal oil, and no heavy breading.
- Customizable: Swap herbs, add a little heat, or top with a buttery crumb if you like.
- Works with frozen cod: Thaw it properly, and you’re set.
Shopping List
- Cod fillets (4 fillets, 5–6 ounces each; skinless if possible)
- Olive oil (about 2 tablespoons)
- Lemon (1 large; you’ll use zest and juice)
- Garlic (2–3 cloves, finely minced)
- Paprika (sweet or smoked, 1 teaspoon)
- Salt (kosher or sea salt)
- Black pepper (freshly ground)
- Fresh parsley (a small handful, chopped)
- Optional: Red pepper flakes, butter (1 tablespoon), capers (1–2 tablespoons), cherry tomatoes (1 cup), or a dry white wine (2 tablespoons)
Instructions
- Preheat the oven: Set your oven to 400°F (200°C).
Line a baking sheet with parchment paper or lightly oil a baking dish.
- Pat the cod dry: Use paper towels to remove moisture. This helps the seasoning stick and keeps the fish from steaming.
- Season the fish: Place the fillets on the pan. Drizzle with olive oil, then sprinkle with salt, pepper, and paprika.
Rub minced garlic over the top. Zest half the lemon over the fillets and squeeze on 1–2 teaspoons of juice.
- Optional add-ins: Scatter a few capers or halved cherry tomatoes around the fish. A small pat of butter on each fillet adds richness if you want it.
- Bake: Cook for 10–14 minutes, depending on thickness.
Cod is done when it flakes easily with a fork and reaches 145°F (63°C) at the center. Thicker pieces may need a minute or two more.
- Finish and garnish: Squeeze the remaining lemon over the fish. Sprinkle with chopped parsley.
If using, splash a little white wine into the hot pan and tilt it to pick up the flavorful juices.
- Serve: Plate with the pan juices spooned on top. Pair with steamed green beans, roasted potatoes, quinoa, or a simple salad.
Storage Instructions
- Refrigerate: Cool the cod to room temperature, then store in an airtight container for up to 2 days.
- Reheat gently: Warm in a 275°F (135°C) oven for 8–10 minutes or in a covered skillet over low heat with a spoonful of water or broth. Avoid microwaving on high—it can dry out the fish.
- Freeze: Cooked cod can be frozen for up to 2 months, but texture is best when enjoyed fresh.
If freezing, cool completely, wrap tightly, and thaw overnight in the fridge before reheating.
Health Benefits
- Lean protein: Cod is high in protein and low in fat, making it great for muscle recovery and balanced meals.
- Nutrient-rich: It offers B vitamins, selenium, phosphorus, and iodine, which support metabolism and thyroid function.
- Heart-friendly: While not as high in omega-3s as salmon, cod still contributes to overall heart health.
- Light on calories: Baking instead of frying keeps the dish satisfying without being heavy.
Common Mistakes to Avoid
- Overcooking: Cod turns dry quickly. Start checking at 10 minutes and use a thermometer if you have one.
- Skipping the pat-dry step: Excess moisture prevents browning and dilutes seasoning.
- Too much lemon juice upfront: A small amount before baking is good; save the big squeeze for the end to keep flavors bright.
- Uneven fillets: If some pieces are thin and others thick, fold the thinner ends under so they cook evenly.
- Under-seasoning: Cod is mild. Use enough salt, pepper, and aromatics to bring it to life.
Variations You Can Try
- Herb crust: Mix panko, lemon zest, chopped parsley, olive oil, salt, and pepper.
Press lightly onto the fillets and bake until golden.
- Mediterranean style: Bake with cherry tomatoes, olives, capers, sliced red onion, and a splash of white wine. Finish with fresh basil.
- Garlic-butter cod: Melt butter with minced garlic and a pinch of chili flakes. Spoon over the fish before baking.
- Cajun kick: Replace paprika with Cajun seasoning for a spicy, smoky flavor.
- Lemon-dill: Swap parsley for fresh dill and add a dollop of Greek yogurt mixed with lemon and dill on the side.
- Sheet-pan meal: Add asparagus, thin potato slices, or zucchini to the pan.
Drizzle with olive oil, season, and bake alongside the fish.
FAQ
How do I know when cod is done?
It should flake easily with a fork and be opaque all the way through. The internal temperature should read 145°F (63°C). If it looks translucent or resists flaking, give it another minute and check again.
Can I use frozen cod?
Yes.
Thaw it in the fridge overnight or under cold running water in a sealed bag. Pat it very dry before seasoning so it bakes properly.
What if my cod smells “fishy”?
Fresh cod should smell mild and clean. A strong fishy odor can mean it’s past its prime.
If in doubt, don’t use it. Buying from a trusted source helps.
Do I need to marinate cod?
No. A quick drizzle of olive oil, salt, pepper, garlic, and lemon is enough.
If you want a short marinade, keep it under 30 minutes to avoid a mushy texture from the acid.
Why is my cod watery?
Excess moisture can come from not patting the fillets dry or from previously frozen fish that wasn’t thawed properly. Dry the fish well and bake on a hot pan for better results.
Can I make this dairy-free or gluten-free?
Absolutely. The base recipe is naturally dairy-free and gluten-free.
If you add a crumb topping, choose gluten-free panko or skip it.
What sides go well with baked cod?
Try roasted potatoes, couscous, steamed broccoli, sautéed spinach, rice pilaf, or a lemony arugula salad. Keep flavors fresh and simple to match the fish.
Can I cook cod in a convection oven?
Yes. Lower the temperature by about 25°F and start checking for doneness a few minutes earlier since convection cooks faster.
How can I keep leftovers from drying out?
Reheat gently at a low temperature and add a spoonful of water, broth, or lemon-butter to keep moisture in.
Avoid microwaving on high power.
Is there a good substitute for cod?
Haddock, pollock, tilapia, or halibut all work. Adjust cook time based on thickness—denser fish like halibut may need a bit longer.
Wrapping Up
This oven-baked cod is simple, healthy, and reliably delicious. With a handful of pantry ingredients and a quick bake, you get flaky fish that tastes bright and fresh.
Keep the base recipe as your weeknight staple, then switch up herbs and add-ins to keep things interesting. Once you’ve made it a couple of times, you’ll have the timing down and dinner on the table in no time.