Dive into a delicious baked cod with lemon and herbs recipe, the perfect high-protein meal for fitness enthusiasts across the USA.
This light yet flavorful dish uses tender cod fillets seasoned with lemon and herbs, making it an ideal healthy dinner idea for your fitness journey. Cook this easy recipe today to boost your protein intake and enjoy a nutritious meal!
Prep Time: 10 minutes
Cook Time: 20-25 minutes
Yield: 2 servings
Total Protein: ~26 g per serving
Ingredients:
- 2 cod fillets (about 150-200 g each)
- 2 tablespoons extra virgin olive oil
- 1 lemon (zested and juiced)
- 1 teaspoon dried dill
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon fresh parsley, chopped
- 1/2 cup low-sodium vegetable broth
Instructions:
- Preheat Oven: Preheat your oven to 200°C (400°F) to prepare the baked cod with lemon and herbs.
- Prepare the Fish: Pat the cod fillets dry with paper towels. Place them in a baking dish.
- Season: Drizzle olive oil over the fillets, then sprinkle lemon zest, dill, garlic powder, salt, and pepper. Squeeze lemon juice over the top and add parsley.
- Add Broth: Pour vegetable broth into the dish around the fillets to keep them moist during baking.
- Bake: Bake for 20-25 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 63°C (145°F) for the baked cod.
- Serve: Serve hot with a side of roasted asparagus or cauliflower mash for a fitness-friendly meal.
Healthy Tip:
- Choose wild-caught cod for a richer source of omega-3s in your baked cod.
