Gluten-Free Mediterranean Baked Cod with Lemon & Garlic (Healthy Recipe)
This gluten-free Mediterranean baked cod with lemon and garlic is a light, healthy dish packed with bright, fresh flavors. Tender cod fillets are baked with zesty lemon, aromatic garlic, and simple Mediterranean-inspired ingredients for a clean and delicious meal. Perfect for a quick weeknight dinner or a nutritious, elegant dish.
Equipment
- Baking dish
- Parchment paper
- Cutting board and knife
- Small bowl (for seasoning)
- Oven
Ingredients
- 4 cod fillets (about 6 oz each)
- 3 tbsp olive oil
- Juice and zest of 1 lemon
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and black pepper to taste
- 2 tbsp fresh parsley, chopped (for garnish)
- Optional: capers or sliced olives for extra flavor
Instructions
- Preheat oven: Set oven to 375°F (190°C). Line a baking dish with parchment paper.
- Season cod: Pat fillets dry. Season with salt, pepper, garlic, lemon juice, and zest.
- Add oil & herbs: Drizzle olive oil over fillets. Sprinkle oregano and thyme evenly.
- Bake: Place fillets in baking dish. Bake for 15–20 minutes, until fish flakes easily with a fork.
- Garnish: Top with fresh parsley, capers, or olives.
- Serve: Pair with gluten-free sides like roasted vegetables, quinoa, or salad.
- Expert Tip: Bake gently at moderate heat to keep cod moist and flaky.
Notes
- Cod can be substituted with haddock, halibut, or tilapia.
- Use parchment paper for easy cleanup and even cooking.
- Reduce olive oil for a lighter version; add extra herbs for flavor.
- Serve with a squeeze of fresh lemon for brightness.
- Best enjoyed fresh, but leftovers can be refrigerated for up to 2 days.