Easy High Protein Cod Recipe

Active Time: 15 minutes
Cook Time: 12-15 minutes
Total Time: 27-30 minutes
Recipe Intensity: Easy

There’s a reason cod is a staple in healthy kitchens worldwide. It’s a lean, flaky white fish that’s incredibly versatile and a fantastic source of high-quality protein. Our Easy High-Protein Cod Recipe is designed for busy weeknights when you need a nutritious, satisfying meal on the table without the fuss.

This recipe features cod fillets baked to perfection with a vibrant, zesty coating of lemon, garlic, and herbs. The method is simple, the ingredients are minimal, and the result is a restaurant-quality dish that will make you feel like a gourmet chef. The high protein content will keep you full and energized, while the low calorie count aligns perfectly with your wellness goals. Say goodbye to dry, boring fish—this recipe guarantees moist, flavorful, and flaky cod every single time.

Why You’ll Love This Baked Cod:

• Weeknight Warrior: Ready in under 30 minutes from fridge to table.

• Protein Powerhouse: Each serving delivers a massive 30 grams of protein.

• Minimal Cleanup: Everything comes together on one baking sheet.

• Incredibly Versatile: Pairs beautifully with roasted vegetables, quinoa, or a fresh green salad.

• Naturally Healthy: Low in calories, carbs, and fat, but high in flavor.

The Secret to Perfect, Flaky Baked Cod

The key to this recipe is not to overcook the fish. Cod is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. It will continue to cook for a minute or two after being removed from the oven, so it’s best to take it out when it’s just slightly underdone in the very center. The residual heat will finish the job, leaving you with a perfectly moist fillet.

Easy High-Protein Cod Recipe

Yield: 2 servings
Prep time: 15 minutes
Cook time: 15 minutes
Category: Main Course
Method: Baking
Cuisine: American, Mediterranean

Ingredients

• 2 (6-ounce) cod fillets, about 1-inch thick

• 1 tablespoon olive oil

• 1 tablespoon fresh lemon juice

• 2 cloves garlic, minced

• 1 teaspoon Italian seasoning (or a mix of dried oregano, thyme, and basil)

• ½ teaspoon paprika (optional, for color)

• Salt and freshly ground black pepper, to taste

• 1 lemon, thinly sliced, for garnish

• Fresh parsley or dill, chopped, for garnish

Equipment

• Rimmed baking sheet

• Parchment paper or aluminum foil (for easy cleanup)

• Small bowl

• Measuring spoons

Instructions

1. Prep the Oven and Pan:
Preheat your oven to 400°F (200°C). This high heat is crucial for cooking the fish quickly and locking in moisture. Line a rimmed baking sheet with parchment paper or foil. This not only makes cleanup a breeze but also prevents the fish from sticking.

2. Prepare the Flavor Base:
In a small bowl, combine the olive oil, fresh lemon juice, minced garlic, Italian seasoning, paprika (if using), and a generous pinch of salt and pepper. Whisk these ingredients together until they form a cohesive, aromatic sauce.

3. Season and Coat the Cod:
Pat the cod fillets completely dry with a paper towel. This step is essential! A dry surface will allow the seasoning to stick and help the fish develop a better texture as it bakes. Place the fillets on the prepared baking sheet, ensuring they are not touching. Brush the entire surface of each fillet with the olive oil and herb mixture, making sure to coat the tops and sides evenly.

4. Add Lemon Slices:
Place 2-3 thin lemon slices on top of each cod fillet. The lemon will infuse the fish with a bright, fresh flavor as it bakes and also helps to keep the surface from drying out.

5. Bake to Perfection:
Transfer the baking sheet to the preheated oven. Bake for 12-15 minutes. The exact time will depend on the thickness of your fillets. The cod is done when it is opaque throughout and flakes easily when gently pressed with a fork. An instant-read thermometer inserted into the thickest part should read 145°F (63°C). Avoid overcooking, as this is the primary cause of dry, rubbery fish.

6. Rest and Serve:
Once out of the oven, let the cod rest on the baking sheet for 2-3 minutes. This allows the juices to redistribute throughout the fillet. Garnish with freshly chopped parsley or dill before serving.

Serving Suggestions

This easy high-protein cod is a fantastic centerpiece for a balanced meal. Here are a few ideas:

• For a Low-Carb Meal: Serve alongside roasted asparagus, broccoli, or green beans.

• For a Heartier Meal: Pair with quinoa, brown rice, or couscous to soak up the delicious juices.

• For a Fresh, Light Meal: Serve over a bed of mixed greens or with a side salad with a light vinaigrette.

Storage and Reheating

• Storage: Allow any leftover cod to cool completely. Store in an airtight container in the refrigerator for up to 2 days.

• Reheating: To prevent the fish from becoming rubbery, reheat gently. The best method is in a 275°F (135°C) oven for 10-15 minutes, or until warmed through. You can also use the microwave on a low-power setting in 30-second intervals, but the oven method is superior for texture.

Recipe Notes & Variations

• Thawing Frozen Cod: If using frozen fillets, thaw them safely overnight in the refrigerator. Pat them very dry before using.

• Fresh vs. Dried Herbs: If you have fresh herbs, feel free to use them! One tablespoon of chopped fresh herbs (like dill, parsley, or thyme) can replace the teaspoon of dried Italian seasoning.

• Spice it Up: Add a pinch of red pepper flakes to the oil mixture for a subtle kick of heat.

• Creamy Topping: For a richer dish, mix 2 tablespoons of Greek yogurt or mayonnaise into the oil and herb mixture before brushing it onto the fish. This creates a delicious, creamy crust.

Nutrition Information (Per Serving)

Disclaimer: The nutritional information below is an estimate calculated using a database and can vary based on the specific ingredients and brands you use.

• Calories: 195 kcal

• Total Carbohydrates: 4g

• Net Carbohydrates: 3g

• Fiber: 1g

• Sugar: 1g

• Protein: 30g

• Total Fat: 7g

  • Saturated Fat: 1g

• Cholesterol: 73mg

• Sodium: 95mg (will vary based on salt added)

% Daily Value (based on a 2000 calorie diet):

• Vitamin D: 10%

• Calcium: 4%

• Iron: 6%

• Potassium: 15%

This Easy High-Protein Cod Recipe is more than just a meal; it’s a testament to how simple, whole ingredients can come together to create something truly delicious and nourishing. It’s a reliable, go-to recipe that supports a healthy lifestyle without sacrificing an ounce of flavor. Give it a try, and it just might become your new favorite way to eat fish

ENJOY