This Baked Cod with Lemon and Garlic recipe is a testament that delicious and healthy meals can be simple to make. With just a few ingredients, you can enjoy a dish that’s not only flavorful but also a great source of iodine, essential for thyroid function, brain development, and a strong immune system.


1 ½ pounds cod fillet pieces (4-6 pieces)

¼ cup fresh parsley leaves (chopped)

5 tablespoons fresh lemon juice

5 tablespoons extra-virgin olive oil

2 tablespoons melted butter

5 garlic cloves (minced)

⅓ cup all-purpose flour

1 teaspoon ground coriander

¾ teaspoon sweet Spanish paprika

¾ teaspoon ground cumin

¾ teaspoon salt

½ teaspoon black pepper


Preheat oven to 400 degrees F.

Mix the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.

Mix the all-purpose flour, spices, salt, and pepper in another shallow bowl. Set next to the lemon sauce.

Pat the fish dry. Dip the fish in the lemon sauce and then in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.

Heat 2 tablespoons olive oil in a cast-iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side, or until the fish is opaque and flakes easily). Remove the skillet from heat.

To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.

Bake in the oven until the fish flakes easily with a fork, about 10 minutes. Remove from the heat and sprinkle chopped parsley. Serve immediately.


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