Gluten‑Free Mediterranean Baked Cod Recipe – Healthy Lemon Garlic Dinner
Gluten‑free Mediterranean baked cod with lemon and garlic is a light, flavorful dish that’s both healthy and satisfying. Tender cod fillets are baked with fresh lemon, garlic, and herbs, creating a bright and savory flavor profile. This easy recipe is perfect for weeknight dinners, family meals, or anyone looking for a wholesome Mediterranean‑inspired dish.
Equipment
- Baking dish or sheet pan
- Parchment paper or foil (optional for moisture retention)
- Mixing bowl
- Whisk
- Knife and cutting board
Ingredients
- 4 cod fillets (fresh or thawed, about 6 oz each)
- 3 tbsp extra-virgin olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon + extra slices for garnish
- 1 tsp dried oregano (or 1 tbsp fresh)
- 2 tbsp fresh parsley, chopped
- Salt and pepper, to taste
Instructions
- Prepare cod fillets: Pat dry with paper towels to remove excess moisture.
- Season: In a bowl, whisk olive oil, garlic, lemon juice, oregano, salt, and pepper. Brush or drizzle over cod fillets.
- Bake: Place fillets in a baking dish lined with parchment or foil. Bake at 400°F (200°C) for 15–20 minutes, until fish flakes easily with a fork.
- Garnish: Sprinkle fresh parsley and add lemon slices before serving.
- Serve hot: Pair with roasted vegetables, rice, or a fresh salad.
Notes
- Fresh vs. frozen cod: Fresh offers best texture, but thawed frozen works well if dried thoroughly.
- Herb variations: Try thyme, basil, or rosemary for different Mediterranean profiles.
- Moisture tip: Baking in parchment or foil locks in juices and prevents dryness.
- Alternatives: Haddock, halibut, or sea bass can be substituted.
- Best enjoyed fresh; leftovers can be refrigerated up to 2 days.