Intro and Brief Recap
What if I told you that a flavorful, healthy meal could be ready in just 30 minutes? Baked Cod with Lemon Dill Sauce is the perfect answer for those busy weeknights when you crave something delicious yet nutritious. Imagine tender cod fillets baked to perfection, drizzled with a bright and zesty lemon dill sauce that dances on your taste buds. This dish not only looks stunning but also delivers a delightful combination of flavors and textures.
Growing up, my family often enjoyed meals centered around fresh fish, especially during summer barbecues or cozy Sunday dinners. The aroma of baked fish wafting through the house always brought everyone to the table, eager to dig in. This dish evokes those cherished memories while offering a modern take that fits our health-conscious lifestyles. Whether it’s a special occasion or a simple weekday dinner, Baked Cod with Lemon Dill Sauce promises a satisfying experience that leaves everyone wanting more.
Key Ingredients For Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe
Here’s what you’ll need to make this delicious dish:
-
Cod Fillets: Look for fresh or frozen cod fillets; they should be firm and have a mild scent. Aim for about 4-6 ounces per serving.
-
Lemon Juice: Freshly squeezed lemon juice elevates the flavor profile of the sauce; avoid bottled versions for the best taste.
-
Dill: Fresh dill is preferable for its vibrant flavor; however, dried dill can be used in a pinch.
-
Olive Oil: Use high-quality extra virgin olive oil for drizzling over the fish before baking.
-
Garlic: Fresh garlic cloves add depth to the sauce; use minced garlic for better integration into the dish.
For the Sauce:
-
Greek Yogurt: This creamy base adds richness while keeping the sauce light and healthy.
The full ingredients list, including measurements, is provided in the recipe card directly below.
Instructions For Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe
Follow these simple steps to prepare this delicious dish:
First Step: Preheat and Prepare
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with nonstick spray or olive oil to prevent sticking.
Second Step: Season the Cod
Place the cod fillets in the prepared baking dish. Drizzle them with olive oil and sprinkle salt and pepper generously over each fillet for enhanced flavor.
Third Step: Make the Sauce
In a medium bowl, combine Greek yogurt, freshly squeezed lemon juice, minced garlic, and chopped dill. Mix thoroughly until smooth. Adjust seasoning if needed.
Fourth Step: Add Sauce to Fish
Pour half of the lemon dill sauce over the cod fillets, ensuring an even coating. Reserve the remaining sauce for serving later.
Fifth Step: Bake
Bake in your preheated oven for about 15-20 minutes or until the fish flakes easily with a fork. The internal temperature should reach at least 145°F (63°C).
Transfer to plates and drizzle with remaining sauce for the perfect finishing touch.
Expert Tips
Here are some helpful tips to ensure the best results for your dish:
-
Freshness Matters: Always choose fresh cod when possible as it significantly impacts flavor and texture.
-
Adjust Seasoning: Feel free to modify salt levels based on personal preference; taste as you go!
-
Add Veggies: Consider adding asparagus or green beans alongside the cod in your baking dish for added nutrition and color.
Cooking Instructions
To prepare the Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe, follow these steps:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. Pat the cod fillets dry with paper towels and place them on the prepared baking sheet. Season the fish lightly with salt and pepper.
In a small bowl, mix together fresh dill, lemon juice, olive oil, minced garlic, and a pinch of salt. This flavorful sauce will enhance the natural taste of the cod. Pour the lemon dill mixture over the fish fillets evenly.
Bake in the preheated oven for about 12-15 minutes, depending on the thickness of your cod. The fish should be opaque and flake easily with a fork when done. Remove from the oven and let it rest for a few minutes before serving.
Serving Suggestions
Serve this Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe alongside:
-
Steamed vegetables: Pair with asparagus or green beans for a colorful plate.
-
Quinoa salad: A light quinoa salad with cherry tomatoes and cucumbers complements the dish perfectly.
-
Rice pilaf: Fluffy rice pilaf adds texture and absorbs the delicious sauce.
Nutritional Benefits
This recipe is not only easy to prepare but also packed with nutrients. Cod is a lean source of protein that supports muscle health. The healthy fats from olive oil provide essential fatty acids that are beneficial for heart health. Fresh dill adds flavor while also offering antioxidants that may boost immune function.
By incorporating lemon into your diet through this Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe, you increase your vitamin C intake, which is important for skin health and immunity.
Storage Tips
To store leftovers from your Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe, first allow them to cool completely. Then transfer any remaining cod into an airtight container. Refrigerate it within two hours of cooking to ensure freshness.
Properly stored, baked cod can last up to three days in the fridge. When ready to eat again, gently reheat in the oven at 350°F (175°C) until warmed through to maintain its flaky texture.
FAQs
What can I serve with Baked Cod with Lemon Dill Sauce?
You can serve Baked Cod with Lemon Dill Sauce alongside a variety of sides that complement its flavors. Consider steamed vegetables like broccoli or carrots for added nutrients. A light salad or quinoa dish can also pair well, providing a refreshing contrast to the rich sauce. For those who enjoy grains, fluffy rice pilaf is another excellent option that will soak up any leftover sauce beautifully.
How long does it take to bake cod?
Baking cod typically takes around 12-15 minutes at 400°F (200°C), depending on its thickness. The key is to watch for doneness; cod should become opaque and flake easily when tested with a fork. Thicker fillets may require an additional minute or two in the oven, while thinner pieces might cook faster, so always keep an eye on it as it nears completion.
Can I use frozen cod for this recipe?
Yes, you can definitely use frozen cod for this Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe! Just ensure you properly thaw it before cooking. You can do this by placing it in the refrigerator overnight or using cold water if you’re short on time. Once thawed, pat it dry before seasoning and following the recipe instructions as usual.
Is this dish suitable for meal prep?
Absolutely! This Baked Cod with Lemon Dill Sauce – Easy & Healthy Fish Recipe is perfect for meal prep. You can make several portions at once and store them in individual containers in the fridge. Pair them with your choice of sides like roasted veggies or grains for quick lunches throughout the week. Just remember to reheat gently to maintain its flavor and moisture!
Baked Cod with Lemon Dill Sauce
- Total Time: 30 minutes
- Yield: Serves 4
Description
Baked Cod with Lemon Dill Sauce is a quick and delightful dish ready in just 30 minutes. Tender cod fillets are perfectly baked and topped with a refreshing lemon dill sauce that adds brightness to every bite. This healthy meal is not only satisfying but also evokes cherished family memories of enjoying fresh fish together. Perfect for busy weeknights or special occasions, this recipe is sure to impress while keeping your health goals on track.
Ingredients
- 4 cod fillets (6 oz each)
- 2 tbsp olive oil
- 1/4 cup freshly squeezed lemon juice
- 2 cloves garlic, minced
- 2 tbsp fresh dill, chopped (or 1 tbsp dried dill)
- Salt and pepper to taste
- 1/2 cup Greek yogurt
Instructions
- Preheat oven to 400°F (200°C). Grease a baking dish with nonstick spray or olive oil.
- Place cod fillets in the dish, drizzle with olive oil, and season with salt and pepper.
- In a bowl, mix Greek yogurt, lemon juice, garlic, and dill until smooth.
- Pour half the sauce over cod fillets and reserve the rest for serving.
- Bake for 15-20 minutes until the fish flakes easily with a fork and reaches an internal temperature of at least 145°F (63°C).
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Baking
- Cuisine: Seafood
Nutrition
- Serving Size: 1 serving
- Calories: 290
- Sugar: 2g
- Sodium: 210mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 0g
- Protein: 36g
- Cholesterol: 90mg
