Description
Baked Cod with Lemon and Garlic — a bright, protein-packed breakfast of flaky cod fillets roasted with citrus and garlic. Perfect for morning meal prep and busy weekdays. Makes 4 servings in 30 minutes with just 7 simple ingredients.
Ingredients
Scale
- 4 (6 oz) cod fillets
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, finely minced
- 1 large lemon, zested and juiced
- 1/2 teaspoon sea salt
- Optional: Black pepper (to taste)
- Optional: Fresh herbs (parsley or thyme)
Instructions
- Preheat the oven to 400°F (200°C).
- In a small bowl, mix olive oil, garlic, lemon zest, lemon juice, and salt.
- Place cod on a parchment-lined baking sheet and brush with the mixture.
- Bake for 12-15 minutes until fish flakes easily.
- Serve warm and enjoy!
Notes
- Refrigerator Storage: Place cooled cod fillets in airtight glass containers with a small piece of paper towel underneath to absorb excess moisture. Store on the middle shelf of the refrigerator where the temperature stays most consistent at 35–38°F. Properly stored fillets remain safe and flavorful for up to 3 days. Avoid stacking fillets directly on top of each other — use parchment paper between layers.
- Freezer Storage: Wrap each fully cooled fillet individually in plastic wrap, then a layer of aluminum foil, and place inside a freezer-safe zip-top bag with the air pressed out. Label with the date and freeze at 0°F or below. The cod maintains its texture and flavor for up to 2 months. Thaw overnight in the refrigerator for 8–10 hours before reheating.
- Oven Reheat: Preheat the oven to 275°F. Place the fillet on a sheet pan lined with parchment, drizzle with 1/2 teaspoon of olive oil, and cover loosely with foil. Reheat for 10–12 minutes until the internal temperature reaches 145°F. The low-and-slow approach prevents the cod from drying out and keeps the flaky texture intact. This method is the gold standard for leftover fish.
- Microwave Reheat: Place the fillet on a microwave-safe plate and lay a damp paper towel over the top to trap steam. Microwave at 50% power in 30-second intervals for a total of 60–90 seconds. Check doneness after each burst. While faster than oven reheating, microwaving can create slight rubbery spots on the edges — the damp towel minimizes this significantly.
- Air Fryer Reheat: Preheat the air fryer to 300°F. Place the cod fillet in the basket in a single layer, mist lightly with olive oil spray, and reheat for 3–4 minutes. The circulating hot air re-crisps the exterior while gently warming the center. This method delivers the closest result to freshly baked cod and takes the least time of all oven-style methods.
- Prep Time: 10
- Cook Time: 20
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 seasoned
- Calories: 198 calories
- Sugar: 0g
- Sodium: 340mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 31g
- Cholesterol: 73mg