When talking about healthy but quick, and just as flavorful, meals, one would always have 30-minute baked cod with garlic and herbs on top. Indeed, it is really one of the most perfect combinations of ease and elegance for an evening of a busy week or any special occasion. The aromatic garlic and herb seasoning on the tender cod fillets easily make this dish a healthy satisfaction come true.
Why You’ll Love 30 Minute Baked Cod with Garlic and Herbs
Here is why this 30 minutes baked cod recipe stands out:
Quick and Easy: Ready in just 30 minutes, it makes for a quick dinner option on weeknights.
Healthy Choice: Cod being lean fish contains a high amount of protein and low fat, hence a healthy choice if you are keeping a balanced diet.
Flavorful: the garlic-and-herb flavor is punchy, yet does not overpower the delicate cod flavor. Versatile: it goes well with most kinds of side dishes; from roasted vegetables to salads, this simple preparation holds its own. Simple ingredients: The commonly used ingredients make for a hassle-free cooking process. 30-Minute Baked Cod with Garlic and Herbs Ingredients For this mouthwatering baked cod you will need the following ingredients: For the Baked Cod: 4 cod fillets about 6 oz each 2 tbsp olive oil
4 cloves garlic, minced 1 tablespoon fresh lemon juice 1 teaspoon dried thyme 1 teaspoon dried rosemary 1 teaspoon dried parsley Salt and pepper to taste Lemon wedges for serving Fresh parsley chopped for garnish For the Side: 1 cup cherry tomatoes, halved 1 cup baby potatoes, halved 1 table-spoon olive oil 1 teaspoon dried basil Salt and pepper to taste Directions
- Preheat Oven
Heat oven to 400°F (200°C). That is a reasonably good temperature for baked cod, considering that the fillets reach their proper doneness with the crust not overcooked.
- Preparing the Cod
Line a baking sheet with either parchment paper or lightly coated with olive oil. Place cod fillets on a prepared baking sheet. Pat the fillets dry with paper towels to remove excess moisture. This will help the seasonings stick well and cook even.
- Prepare Garlic Herb Mix
Mix together 2 tablespoons olive oil, minced garlic, fresh lemon juice, dried thyme, dried rosemary, and dried parsley in a small bowl. Season with salt and pepper to taste. Mix well until combined.
- Season Cod
Place the garlic and herbs mixture on top of the cod fillets, covering each fillet. Sprinkle a little extra salt and pepper on top if needed.
- Prepare the Side-Optional
If you want to add a side of roasted vegetables, you may toss the cherry tomatoes and baby potatoes with olive oil, dried basil, salt, and pepper and place them on another baking sheet.
- Bake the Cod and Vegetables
Place the baking sheet with cod fillets under a preheated oven. If desired, place the baking sheet holding vegetables in the oven. Bake the cod for 15-20 minutes or until the fish is opaque and separates easily under a fork. If roasting vegetables, bake them for about 20 to 25 minutes or until tender and lightly browned.
- Serve and Garnish
Take out the cod and vegetables from the oven. Put the cod fillets onto serving plates and garnish with freshly chopped parsley and lemon wedges. Serve immediately.
Tips to Perfectly Bake Cod
Check out the Freshness: Fresh cod fillets have a clean, ocean-like smell with a firm texture. Avoid fillets that contain a fishy odor or discoloration.
Do Not Overcook: Cod is done at an internal temperature of 145°F and flakes with a fork. If overcooked, it becomes dry and coarse.
Line a Baking Sheet with Parchment Paper: This makes cleaning up a whole lot easier, and the fish won’t stick to the pan.
Seasonings: You can play with herbs and spices as you would like; just know fresh herbs will bring a little more pizzazz than their dried counterparts.
Nutritional Benefits of Baked Cod
Great Source of Protein: Cod is an effective source of lean protein, which is required to repair and maintain body muscles.
Low in Fat: This fish contains a low amount of fat, making it heart-friendly for one’s diet.
Wholesome: Cod is a very healthy type of fish, rich in B12, iodine, and selenium in providing good health and wellness.
How to Make Your Baked Cod Special
Add in Vegetables: You can simply add vegetables such as bell peppers, zucchinis, or asparagus around the fish for a complete meal.
Play with Flavors: More unusual herbs and spices on fish include dill, cumin, or paprika for a thrilling flavor.
Serve with Sauces: Light sauce or salsa, like a cucumber-yogurt sauce or fresh tomato salsa, goes well with it.
Serving Suggestions
Side Dishes: For a truly exquisite meal, try serving the baked cod with quinoa, rice, or a simple green salad.
Wine Pairing: Against every succulent taste of cod, it’s nice to have a glass of crisp white wine-like Sauvignon Blanc or Pinot Grigio-to perk up the flavors.
Garnishes: More lemon wedges, for instance, or sprinkles of fresh herbs, enhance appearance and sometimes even flavor.
Quick, healthy, and flavorful dinner for all on-the-go-garlic and herb baked cod, cooked in 30 minutes-would likely be the most plausible entrée to add to your meal rotation due to its tender texture and aromatic seasoning. Tender cod, fragrant garlic, and fresh herbs come together in this satisfying and wholesome meal perfect for any occasion.
So, here’s another recipe for those moments when one needs something quick and classy: baked cod. The ease with which this dish can be prepared, coupled with its flavors, makes it find a special place in the heart of every seafood lover and health-conscious food enthusiast. Here’s a truly healthy and delicious dinner!
