Baked Lemon and Garlic Cod

 When it is time to leave the comfort food behind and look toward a more healthy meal, you won't do better than this delicious baked cod!  It starts in the skillet to get nice, brown crust then it's popped into the oven to finish.  The flavors are perfect!

Baked Lemon and Garlic Cod

adapted from The Mediterranean Dish

Yield:  3-5 

Oven: 400° F.

3-4 pieces Cod fillet, rinsed and patted dry

Lemon Mixture

1/3 cup fresh lemon juice

1/3 cup olive oil

2 Tbsp butter, melted

3-4 garlic cloves, minced (set aside)

Coating

1/3 cup all-purpose flour

1 tsp ground coriander

3/4 tsp sweet Spanish paprika

3/4 tsp ground cumin

3/4 tsp salt

1/4 tsp ground pepper

Preheat oven to 400° F.

In a shallow bowl mix together the lemon juice, olive oil, and melted butter (do not add the garlic).  Set aside.

In another shallow bowl mix together the flour, spices, salt and pepper.  Set it next to the lemon mixture.

Pat the fish dry.  Dip the fish in the lemon sauce then dip it in the flour mixture to coat.  Shake off excess.  Reserve the lemon mixture for later.  

Heat 2 Tbsp olive oil in an oven-safe skillet over medium high heat.  The oil should shimmer not smoke.  Add the fish and sear on each side (about 2 minutes per side) to give the coating color, do not fully cook the fish.  Remove the skillet from the heat.

Add the minced garlic to the remaining lemon sauce and mix.  Drizzle over the fish fillets.

Bake until the fish flakes easily with a fork (internal temperature 135-145° F., about 8-10 minutes.  Depending on the size of the fillet.). Remove the fish from the oven.  Serve with fresh lemon slices and a sprinkle of parsley.

PRINTABLE RECIPE

Quick and healthy!