Introduction to Creamy Lemon Garlic Baked Cod
Why choose baked cod for dinner?
If you’re looking to elevate your dinner routine with something that’s both delicious and nutritious, you can’t go wrong with baked cod. Cod is a fantastic source of lean protein, rich in omega-3 fatty acids, and low in calories—making it a wholesome choice for any meal.
What sets this creamy lemon garlic baked cod apart is not just its exquisite flavor but also its remarkable ease of preparation. With just a handful of ingredients and less than 30 minutes from prep to table, it’s perfect for both a quick weeknight dinner and a more intimate family gathering. You’ll love how the combination of creamy coconut milk, zesty lemon, and aromatic garlic meld together to create a sumptuous sauce that perfectly complements the flaky cod fillets.
Another reason to consider baked cod for dinner? Its versatility. You can easily pair it with different sides like roasted vegetables or a fresh salad, ensuring everyone gets their fill of nutrients. Plus, it fits seamlessly into various dietary needs, including paleo, Whole30, gluten-free, and keto.
So, why not treat yourself to this luscious dish that promises flavor without the fuss? Your taste buds will thank you!
Ingredients for Creamy Lemon Garlic Baked Cod
Creating a delicious Creamy Lemon Garlic Baked Cod involves simple yet flavorful ingredients that come together to create a dish your family will love. Here’s a handy list to guide your preparation:
- 4 wild-caught cod fillets (about 6 oz/170g each) – Sustainably sourced cod is better for the environment and your health.
- 1 ½ tablespoons grass-fed ghee – For those looking for a dairy-free option, avocado oil works perfectly as a substitute.
- 1 medium shallot, finely diced – Adds a mild sweetness and depth to the dish.
- 5 large cloves garlic, minced or pressed – Garlic not only enhances flavor but also carries numerous health benefits.
- 12 oz heavy coconut cream – This is what gives the dish its creamy, luxurious texture.
- 2 teaspoons freshly squeezed lemon juice – Brightens up the dish with a refreshing zing.
- 1 teaspoon Dijon mustard – Adds a subtle tang that balances the creaminess.
- Seasoning: ¾ teaspoon sea salt, ¼ teaspoon black pepper, and 2 pinches of cayenne pepper for a gentle kick.
With just these few ingredients, you’re well on your way to a meal that’s both satisfying and nutritious! For extra texture, consider garnishing with chopped parsley and serving with lemon wedges for that perfect finishing touch.
Remember, utilizing high-quality ingredients can make all the difference in your cooking. Discover the benefits of wild-caught fish or delve into the world of healthy fats with ghee on Healthline.
Step-by-step Preparation for Creamy Lemon Garlic Baked Cod
Making Creamy Lemon Garlic Baked Cod isn't just about the delicious result; it’s also about enjoying the cooking process. In just a few simple steps, you’ll unlock a dish that’s impressive enough for guests yet easy enough for a weeknight meal. Let’s dive into this delightful culinary journey!
Gather your ingredients
Before you start whipping up your creamy lemon garlic baked cod, it’s essential to ensure you have all your ingredients ready. Here’s what you’ll need:
- 4 6 oz (170g) wild-caught cod fillets
- 1 ½ tablespoons grass-fed ghee (or avocado oil for a strict dairy-free option)
- 1 medium shallot, finely diced
- 5 large cloves garlic, minced or pressed
- 12 oz (340g) heavy coconut cream
- Freshly squeezed lemon juice (2 teaspoons)
- Dijon mustard (1 teaspoon)
- Sea salt and freshly ground black pepper
- A pinch (or two) of cayenne pepper
- ¼ cup (25g) pork panko for that crispy finish
- Chopped parsley for garnish
- Lemon wedges for serving
Make sure to have a spacious baking dish ready, too! A greased ceramic or glass dish will work perfectly.
Prepare the cod fillets
First up, let’s get those cod fillets ready. Pat them dry with a paper towel; this step helps them get that perfect bake without excess moisture causing steam. Once dry, place them in the greased baking dish, spaced out evenly. Lightly sprinkle sea salt and pepper on top to enhance their natural flavors.
Create the creamy lemon garlic sauce
In a small saucepan, melt the ghee over medium heat. This will infuse your kitchen with an inviting aroma. Once hot, add your finely diced shallot and minced garlic. Sauté them for about two minutes, just until they soften and start to brown. Next, stir in the coconut cream along with lemon juice, Dijon mustard, salt, pepper, and cayenne. This creamy sauce will make your baked cod extra luscious, so don’t be afraid to taste and adjust the seasoning as you go!
Assemble the dish
Now comes the fun part! Pour your luscious creamy sauce around the cod fillets — avoid pouring it directly on top to keep that lovely presentation. Brush the fillets with melted ghee or avocado oil, then sprinkle the crispy pork panko on top for a delightful crunch.
Bake and broil to perfection
Preheat your oven to 400ºF (205ºC). Once it’s hot, pop your baking dish in and bake for about 14-16 minutes. You want the cod to reach an internal temperature of 140ºF (60ºC). After that, crank up the broiler for 3-5 minutes until the tops are golden brown and irresistible. Your final dish should hit a perfect 145ºF (63ºC) internally.
Garnish the baked cod with fresh parsley and serve with lemon wedges. You’ll have a dish ready to wow your family or guests, and all in under 30 minutes!
Enjoy your culinary creation
The beauty of Creamy Lemon Garlic Baked Cod lies in its simplicity and depth of flavor. So, gather your loved ones and dig in—you deserve this delicious treat!
Variations on Creamy Lemon Garlic Baked Cod
Add Fresh Herbs for Extra Flavor
Elevate your creamy lemon garlic baked cod by incorporating fresh herbs. Picture vibrant dill or zesty basil mixed into the creamy sauce—these herbs add not just flavor, but a burst of color. Fresh parsley or chives can also serve as a delightful garnish. If you're unsure which herbs to choose, consider what pairs well with your sides; thyme and rosemary balance citrus beautifully.
Swap in Different Types of Fish
While cod is fantastic, don’t hesitate to experiment with other fish varieties. Halibut, with its firm texture, can be a perfect alternative, absorbing the creamy sauce beautifully. For something lighter, try tilapia or haddock. Each fish brings its unique flavor, allowing you to customize your creamy lemon garlic baked cod experience based on what’s available or what you enjoy most!
Cooking Tips and Notes for Creamy Lemon Garlic Baked Cod
When preparing your creamy lemon garlic baked cod, keep these handy tips in mind:
- Use Fresh Ingredients: Fresh garlic and shallots elevate flavor. If you're short on time, however, you can opt for pre-minced garlic.
- Pat Dry the Cod: Drying the cod fillets ensures a nice sear—this helps lock in moisture and flavor.
- Monitor Cooking Time: Each oven varies. Keep an eye on the cod during the broiling step for that perfect golden crust.
- Garnish with Fresh Herbs: Chopped parsley not only adds a pop of color but also complements the dish with fresh flavor.
- Serve with Sides: This dish pairs beautifully with a light salad or steamed vegetables to provide balance and texture.
For a deep dive into perfecting your fish dishes, check out resources at Seafood Nutrition for tips on selecting fresh seafood. Enjoy your culinary adventure!
Serving Suggestions for Creamy Lemon Garlic Baked Cod
When enjoying your creamy lemon garlic baked cod, consider pairing it with complementary sides that balance the meal. Here are a few ideas:
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Crispy Roasted Vegetables: Roasted asparagus or Brussels sprouts bring a fantastic crunch that contrasts beautifully with the creamy texture of the cod.
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Quinoa or Cauliflower Rice: Both are excellent, nutrient-packed options that soak up the delicious lemon-garlic sauce.
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Simple Green Salad: A fresh salad with mixed greens, cucumber, and a zesty vinaigrette adds brightness to your plate.
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Garlic Bread Alternatives: Use gluten-free bread or a keto option to create a side that enhances those garlicky flavors.
These pairings not only elevate your dining experience but also make it a complete meal. Enjoy!
For additional tips on preparation and storage, check out this guide on seafood pairings for expert recommendations.
Time Breakdown for Creamy Lemon Garlic Baked Cod
Preparation time
Get started with just 10 minutes for prepping your ingredients. This includes chopping the shallot and garlic, and handling the cod fillets.
Cooking time
The 20 minutes of cooking involves baking the cod to perfection, followed by a quick broil for that golden finish.
Total time
From prep to plate, you'll spend only 30 minutes bringing this delicious dish to life. Perfect for a family dinner or a quick weeknight treat!
If you’re looking for more delicious seafood ideas, why not check out Seafood Health Facts for tips on sustainable choices?
Nutritional Facts for Creamy Lemon Garlic Baked Cod
Calories
This delicious creamy lemon garlic baked cod recipe offers about 345 calories per serving. It’s both satisfying and fulfilling, making it the perfect balance for a weeknight dinner.
Protein
Packed with protein, each serving contains approximately 30 grams, ensuring you feel nourished and energized.
Carbohydrates
With around 6 grams of carbohydrates per serving, this dish is great for those following low-carb or keto lifestyles. It's a guilt-free choice that doesn’t compromise on flavor!
For more insights on healthy seafood options, check out this Seafood Nutrition Partnership article. Incorporating dishes like this creamy lemon garlic baked cod can help elevate your meals while keeping your health on track!
FAQs about Creamy Lemon Garlic Baked Cod
Can I use frozen cod fillets?
Absolutely! Frozen cod fillets are a convenient option and can be quite tasty. Just ensure to thaw them beforehand for the best results. You can place them in the refrigerator overnight or use the defrost setting on your microwave if you're short on time. Adjust the baking time slightly if they’re still a bit icy—just make sure they reach the recommended internal temperature of 145ºF (63ºC).
What should I serve with baked cod?
For a well-rounded meal, consider pairing your creamy lemon garlic baked cod with roasted vegetables, like asparagus or Brussels sprouts. A fresh green salad or some fluffy quinoa also complements this dish beautifully and adds some texture.
How do I know when the cod is done?
The best way to tell if your cod is ready is by checking its internal temperature with a food thermometer; it should reach 145ºF (63ºC). Alternatively, you can gently flake the fish with a fork; it should easily break apart and appear opaque. If you're looking for more tips, check out Food Safety Guidelines.
Conclusion on Creamy Lemon Garlic Baked Cod
In summary, this creamy lemon garlic baked cod is both delectable and effortless to prepare. Perfect for any meal—from a cozy family dinner to a special occasion—it’s packed with flavor and nutrition. Give it a try, and you might just discover your new favorite dish!
For more insights on healthy meals, check out Healthline’s guide to healthy eating.
Creamy Lemon Garlic Baked Cod
Equipment
- Oven
- baking dish
- Saucepan
- measuring spoons
- knife
- cutting board
- paper towels
Ingredients
- 4 6 oz wild-caught cod fillets sustainably-sourced
- 1.5 tablespoon grass-fed ghee sub avocado oil for strict dairy free
- 1 medium shallot finely diced
- 5 cloves garlic minced or pressed
- 12 oz heavy coconut cream
- 2 teaspoon freshly squeezed lemon juice
- 1 teaspoon dijon mustard
- 0.75 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 2 pinches cayenne pepper increase to 1/16 teaspoon for more kick
- 0.25 cup pork panko
- chopped parsley for garnish
- lemon wedges for serving
- extra ghee or avocado oil for greasing dish and brushing on cod fillets
Instructions
- Preheat oven to 400ºF (205ºC).
- Lightly grease a 9x13" (approx. 23x33cm) ceramic or glass baking dish with a bit of ghee or avocado oil.
- Dry cod fillets well with paper towels or a clean kitchen towel. Place in dish, evenly spaced. Sprinkle with a bit of sea salt and pepper.
- Melt ghee in a small saucepan over medium heat. Once it's hot, add the shallot and garlic and sauté for 2 minutes. Add coconut cream, lemon juice, dijon, salt, pepper, and cayenne. Stir to combine and turn off heat.
- Pour cream sauce around cod fillets (not on top).
- Brush fillets with a bit of melted ghee or avocado oil, then sprinkle with pork panko.
- Bake for 14-16 minutes (or until the centers reach 140ºF/60ºC), then broil on high for 3-5 minutes or until the tops are nice and golden brown (final internal temperature should be 145ºF/63ºC).
- Top with parsley and serve with lemon wedges.
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