Greek · dinner
Greek Baked Cod with Lemon and Garlic
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Pescatarian
- Nut-free
Contains: Gluten, Fish, Milk. Check labels on stock, sauces and spice mixes.
About 26 g of protein a serve from lean cod, rich in selenium and vitamin B12, baked in a lemon, garlic and olive oil sauce with just a light coating of seasoned flour.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C (400°F). In a shallow bowl mix the lemon juice, 5 tbsp olive oil and melted butter (keep the garlic aside for now). 0:25
- In another shallow bowl mix the flour, coriander, paprika, cumin, salt and pepper. 1:00
- Pat the cod dry. Dip each piece in the lemon mixture, then in the seasoned flour, shaking off the excess. Keep the leftover lemon mixture. 1:50
- Heat 2 tbsp olive oil in an oven-safe skillet over medium-high heat and sear the fish about 2 minutes a side, without cooking it through. 3:46
- Stir the garlic into the leftover lemon mixture and drizzle it over the fish. Bake about 10 minutes, until the cod flakes easily. Scatter with parsley and serve. 4:36
Tip. Any firm white fish such as haddock or halibut works. Serve with rice, a Greek salad or roasted vegetables.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 8%
- Protein 29%
- Fat 63%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High79%
44 µg a serve, mostly from cod fillet (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High50%
1.2 µg a serve, mostly from cod fillet (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High26%
3.9 mg a serve, mostly from virgin olive oil (50%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 High24%
0.4 g a serve, mostly from cod fillet (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High21%
26 µg a serve, mostly from fresh parsley (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High21%
0.4 mg a serve, mostly from cod fillet (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source13%
53 mg a serve, mostly from cod fillet (87%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source10%
8.9 mg a serve, mostly from fresh lemon juice (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 7
Iron8%
1.4 mg a serve, mostly from cod fillet (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium7%
330 mg a serve, mostly from cod fillet (81%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc7%
0.8 mg a serve, mostly from cod fillet (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A7%
63 µg a serve, mostly from melted butter (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D6%
1.2 µg a serve, mostly from cod fillet (93%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate4%
15 µg a serve, mostly from cod fillet (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium3%
33 mg a serve, mostly from cod fillet (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Briam: Greek Roasted Potatoes, Zucchini and TomatoGreek · 266 kcal · 6.3 g protein
Chtapodi Krasato (Greek Octopus in Red Wine and Vinegar)Greek · 406 kcal · 31 g protein
Cretan Zucchini and Feta OmeletteGreek · 344 kcal · 16 g protein
Fasolada: Greek White Bean Soup in 30 MinutesGreek · 330 kcal · 13 g protein
Gemista (Greek Rice-Stuffed Peppers and Tomatoes)Greek · 474 kcal · 12 g protein
Psari Plaki: Greek Baked Fish with Tomato and OnionGreek · 412 kcal · 46 g protein
Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.