Heart-Healthy Lemon Herb Baked Cod

Delight in the fresh, zesty flavors of Heart-Healthy Lemon Herb Baked Cod, a vibrant dish that's both nutritious and effortlessly elegant. This easy-to-make recipe combines tender, flaky cod fillets with a tantalizing blend of fresh parsley, basil, garlic, and a hint of lemon zest for a refreshing Mediterranean-inspired profile. The cod is baked to perfection with just a drizzle of olive oil, making it a low-fat, high-protein choice ideal for a balanced lifestyle. With a prep time of only 10 minutes and a quick 15-minute bake, it's perfect for busy weeknights yet sophisticated enough for dinner parties. Serve with a side of roasted vegetables or a crisp salad for a well-rounded, flavorful meal that’s as good for your heart as it is for your taste buds! Keywords: heart-healthy, baked cod, lemon herb cod, Mediterranean recipe, nutritious seafood.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces (each about 6 oz) Cod fillets
• 2 tablespoons Olive oil
• 1 large Lemon
• 0.25 cup (finely chopped) Fresh parsley
• 0.25 cup (finely chopped) Fresh basil
• 2 minced Garlic cloves
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Red pepper flakes (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with a bit of olive oil.

Step 2

Place the cod fillets on the prepared baking sheet. Pat them dry with a paper towel to remove excess moisture.

Step 3

Zest the lemon and set aside the zest. Then cut the lemon in half and squeeze the juice over the cod fillets, ensuring they are evenly coated.

Step 4

In a small bowl, combine the olive oil, minced garlic, chopped parsley, chopped basil, salt, black pepper, and optional red pepper flakes. Stir well to combine.

Step 5

Spread the herb and oil mixture evenly over the top of each cod fillet. Use a spoon or brush to ensure each fillet is well-coated.

Step 6

Sprinkle the reserved lemon zest over the fillets for an extra burst of flavor.

Step 7

Bake the cod in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Serve the Lemon Herb Baked Cod hot, garnished with extra fresh parsley or lemon slices if desired.

Nutrition Facts

Serving size	(804.3g)

Amount per serving	% Daily Value*
Calories	848.8

Total Fat 33.2g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 292.4mg	0%
Sodium 1559.8mg	0%
Total Carbohydrate 10.3g	0%
Dietary Fiber 3.0g	0%
Total Sugars 1.9g
Protein 124.2g	0%

Vitamin D 272IU	0%
Calcium 165.0mg	0%
Iron 4.5mg	0%
Potassium 3073.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.7%

Protein: 59.4%

Carbs: 4.9%