Description

A simple, elegant, and healthy baked cod recipe featuring a rich garlic butter sauce, perfect for date nights or quick weeknight dinners.

Ingredients

Scale

4 to 6 cod fillets (about 6 ounces each)
1/2 cup (113 grams) unsalted butter
4 to 5 large garlic cloves, minced
1 large lemon, juiced
1 tablespoon dried parsley flakes
1/2 teaspoon red pepper flakes
Sea salt and black pepper to taste
Splash of dry white wine (optional)

Instructions

Preheat oven to 400°F (200°C).
Line a large rimmed baking sheet with aluminum foil or parchment paper and lightly grease.
In a small saucepan over low heat, melt the butter. Add minced garlic, red pepper flakes, and dried parsley. Stir for 1-2 minutes until fragrant but not browned.
Remove from heat and stir in lemon juice and white wine (if using). Let cool slightly.
Pat cod fillets dry with paper towels and season both sides with sea salt and black pepper.
Arrange fillets on the prepared baking sheet without overlapping.
Spoon the warm garlic butter mixture evenly over each fillet, spreading to cover edges.
Bake for 12-15 minutes until fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Remove from oven, let rest for 2 minutes, garnish with fresh parsley if desired, and serve immediately.

Notes

Pat the fish dry before seasoning to ensure the sauce adheres properly. Do not overcook the fish as it will become tough. If using frozen cod, ensure it is completely thawed and patted dry. For a dairy-free version, substitute butter with olive oil.

Prep Time: 15 minutes
Cook Time: 12-15 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 fillet with garlic
Calories: 350
Sugar: 1
Sodium: 400
Fat: 22
Saturated Fat: 14
Carbohydrates: 2
Protein: 35

Keywords: garlic butter baked cod, date night dinner, easy seafood recipe, healthy cod, quick weeknight meals, gluten-free dinner