Lemon Baked Cod is a delicious, easy, and healthy dinner. Flavored with fresh lemon, this recipe creates a light and refreshing meal. This dish is also packed with protein, making it a filling option if you are trying to maintain a healthy diet.
One of the best things about Lemon Baked Cod is how simple it is to prepare. With just a few ingredients and not a lot of effort, you can have a healthy dinner ready in under 30 minutes. The cod is seasoned with lemon juice, garlic, and herbs, and baked to perfection. This method keeps the fish flavorful and nutritious, making it a great choice for a healthy diet and weight management.
To make this meal even more nutritious, serve the Lemon Baked Cod with asparagus, avocado, and jasmine rice. Asparagus adds vitamins, minerals, and fiber, while avocado provides healthy fats and a nice texture. Jasmine rice offers a tasty source of complex carbohydrates. All together, these ingredients make the meal more balanced, supporting overall health and weight loss goals.
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Let’s dive into the recipe!
Lemon Baked Cod Ingredients
- Cod Fillets (I used Frozen)
- Jasmine Rice
- Asparagus
- Large Avocado
- Garlic
- Olive Oil
- Lemon
- Lemon Juice
- Salt + Pepper
Lemon Baked Cod Ingredient Benefits
Cod- Cod is a lean, protein-rich fish that helps aid in building and repairing muscles. It’s low in calories and fat, making it great for weight management. Additionally, cod is packed with vitamins and minerals, supporting overall health.
Jasmine Rice- Jasmine rice is a good source of complex carbohydrates, providing steady energy throughout the day. It contains essential nutrients like B vitamins and fiber, which support digestion and overall health.
Asparagus- Asparagus is rich in vitamins and minerals, which can help boost your immune system and overall health. It’s high in fiber, keeping you full longer. Additionally, asparagus has antioxidants that protect your body from harmful free radicals.
Olive Oil- Olive oil is a staple in the Mediterranean diet and has been used for centuries. It is high in monounsaturated fats, which are known to reduce inflammation. Additionally, it is high in antioxidants and promotes good heart health. Olive oil also supports brain and digestive health.
Avocado- High in healthy fats, fiber, potassium, magnesium, folate, and vitamins C, K, E and B6. Avocados have been found to have positive links to reducing risk of heart disease and are beneficial for gut health and are high in anti-inflammatory compounds.
Lemon- Lemons are citrus fruits with lots of nutritional benefits. Rich in vitamin C, they contain immune-boosting properties, aiding in the body’s defense against infections and supporting overall health. Additionally, lemons contain soluble fiber, which helps promote digestive health. They also contain antioxidants like flavonoids and limonoids, which have been linked to reduced inflammation and improved heart health.
Garlic- Garlic is known for it’s ability to boost the immune system due to its rich content of allicin and other sulfur compounds, which have antimicrobial and antioxidant properties. It also supports cardiovascular health by helping to lower blood pressure and cholesterol levels, thus reducing the risk of heart disease. Additionally, garlic has anti-inflammatory effects that can contribute to better overall health and may help in preventing chronic diseases.
Basil- Basil is rich in antioxidants, which help oxidative stress and reduce inflammation in the body. It also contains essential oils with antimicrobial properties, supporting immune health and potentially reducing the risk of infections. Additionally, basil provides vitamins A, K, and C, along with minerals like calcium and magnesium, contributing to overall health and well-being.
*These nutrition facts are checked and approved by a registered dietician
Lemon Baked Cod
Lemon Baked Cod is a delicious, easy-to-make dinner that's high in protein, making it a perfect choice for a healthy dinner. This zesty and tender cod, infused with fresh lemon juice and spices is both yummy and nutritious. Ideal for those looking to lose weight, this low-calorie meal is light yet filling, ensuring you stay on track with your health goals.
Ingredients
Spices
Instructions
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1. Defrost Cod: Fill a medium size bowl with cold water and let cod sit for 5-10 minutes. While cod is defrosting pre heat oven to 400 degrees.
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2. Prep rice: Bring 1 cup of water to a boil then bring heat to low and add rice. Cook for 20-30 minutes.
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3. Prep Asparagus: Wash and cut 1-2 inches off the stem of the asparagus. Add parchment paper on baking sheet and add asparagus. Drizzle olive oil, and season with salt and pepper.
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4. Season Cod: Add cod fillets on a baking sheet with parchment paper and season with olive oil, garlic, salt, pepper, and 1/2 lemon juice. Add fresh thyme on top.
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5. Cook: Cook cod and asparagus for 10-15 min, flipping halfway through.
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Add asparagus, rice, and cod to a medium size bowl. Cut 1/2 a medium avocado and add half to each bowl.
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Serve + Enjoy!
Note
- You can use fresh or frozen cod.
- You can use fresh lemon juice or store-bought.
- Feel free to add different veggies like broccoli or green beans.
- Store in the fridge for 2-3 days.
- This makes 2 servings, each serving is ~380 kcal and 25 g protein.
