Description
This recipe features perfectly flaky cod loins, glistening with lemon and herbs, ready in under 30 minutes, transforming ordinary fish into a healthy, family-friendly meal for busy weeknights.
Ingredients
- 2 cod loins, skinless, boneless (about 180–200 g / 6.3–7 oz each), about 1-inch thick
- 30 mL (2 tablespoons) extra virgin olive oil, divided
- 0.5 lemon, for zest (about 2 g / 0.5 teaspoon) and thin slices
- 3 g (0.5 teaspoon) sea salt
- 1 g (0.25 teaspoon) black pepper, freshly ground
- 1 teaspoon garlic powder (or 1 clove garlic, minced)
- 0.5 teaspoon onion powder
- 15 g (3 tablespoons) fresh dill or parsley, finely chopped (or 1 tablespoon dried herbs)
Instructions
- Preheat Oven: Preheat your oven to 200 degrees C (400 degrees F). Line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
- Prepare Cod Loin: Pat the cod loins very dry with paper towels to prevent steaming and ensure a beautiful texture.
- Season Generously: Drizzle 15 mL (1 tablespoon) of olive oil evenly over the cod loins. Sprinkle generously with 0.5 teaspoon sea salt, 0.25 teaspoon freshly ground black pepper, 1 teaspoon garlic powder, 0.5 teaspoon onion powder, and 3 tablespoons chopped fresh parsley or dill. Place thin lemon slices directly on top of each loin for infusion.
- Bake to Perfection: Place the seasoned cod loins on the prepared baking sheet. Bake for 12-15 minutes, or until the fish is opaque throughout and flakes easily with a fork. Aim for an internal temperature of 63 degrees C (145 degrees F) for perfect doneness.
Notes
To avoid overcooking, remove the cod as soon as it flakes. Patting the fish dry is crucial for texture. Cod has a mild flavor, so don’t be shy with seasoning. For a quick alternative, air fry at 190 degrees C (375 degrees F) for 8-10 minutes, or pan-sear for 3-4 minutes per side. Store leftovers in an airtight container in the refrigerator for up to 2-3 days.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cod loin
- Calories: 250 calories
- Sugar: 1 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 25 g
- Cholesterol: 50 mg