Lemon Pepper Baked Cod: A Quick and Flavorful Seafood Delight

Name: Lemon Pepper Baked Cod
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 4 cod fillets or cod loins (about 8 ounces each); 1 ½ tablespoons olive oil; 1 tablespoon lemon pepper; 1/2 tablespoon Cajun seasoning; ½ teaspoon kosher salt; ¼ teaspoon garlic powder; ¼ teaspoon onion powder; Chopped fresh parsley (for garnish); Lemons (for garnish and juice)

If you’re searching for a delicious and healthy weeknight dinner, look no further than this Lemon Pepper Baked Cod. This dish is incredibly easy to prepare and packed with flavor, making it a perfect option for both novice and experienced cooks alike. With just a handful of ingredients and a short cooking time, you’ll have a mouthwatering meal on the table in no time.

Why Choose Cod?

Cod is a versatile and mild-flavored fish that works well with a variety of seasonings. It’s low in fat, high in protein, and a great source of vitamins and minerals, including B12 and iodine. This makes it an excellent choice for those looking to maintain a healthy diet without sacrificing flavor.

Ingredients for Lemon Pepper Baked Cod

The simplicity of this recipe is one of its greatest strengths. Here’s what you’ll need:

4 cod fillets or cod loins (about 8 ounces each)
1 ½ tablespoons olive oil
1 tablespoon lemon pepper

1/2 tablespoon Cajun seasoning
½ teaspoon kosher salt
¼ teaspoon garlic powder

¼ teaspoon onion powder
Chopped fresh parsley (for garnish)
Lemons (for garnish and juice)

Step-by-Step Instructions

This recipe is designed to be straightforward, so even if you’re new to cooking fish, you can easily follow along.

1. Preheat Your Oven

Preheat your oven to 400°F (200°C). This high temperature will help the cod cook quickly and evenly, ensuring a perfectly baked dish.

2. Prepare Your Baking Sheet

Line a large sheet pan with parchment paper. This not only prevents the fish from sticking but also makes cleanup a breeze.

3. Dry the Cod Fillets

Pat the cod fillets very dry with paper towels. This step is crucial as it helps the seasoning adhere better to the fish and ensures a crispy, golden-brown exterior.

4. Season the Cod

Place the fillets on the prepared baking sheet and brush them with olive oil. In a small bowl, combine the lemon pepper, Cajun seasoning, salt, garlic powder, and onion powder. Sprinkle this mixture evenly over the fillets, making sure each piece is well-coated.

5. Bake the Cod

Bake the cod in the preheated oven for about 10 minutes. You’ll know the fish is done when it flakes easily with a fork at its thickest point. Be careful not to overcook the cod, as it can become dry.

6. Garnish and Serve

Once baked, sprinkle the cod with chopped fresh parsley and serve immediately with fresh lemon wedges or a spritz of lemon juice. The bright acidity of the lemon juice enhances the flavors of the dish, making it even more delicious.

Why Lemon Pepper and Cajun Seasoning?

The combination of lemon pepper and Cajun seasoning in this recipe offers a delightful balance of flavors. Lemon pepper adds a zesty citrus note that complements the mild taste of the cod, while Cajun seasoning brings a hint of spice and depth to the dish. Together, they create a harmonious blend that elevates the flavor of the cod without overwhelming it.

Health Benefits of Lemon Pepper Baked Cod

This dish is not only tasty but also packed with health benefits:

Low in Calories: With only about 200 calories per serving, this meal is a great option for those watching their caloric intake.
High in Protein: Cod is an excellent source of lean protein, which is essential for muscle repair and overall body function.
Rich in Omega-3 Fatty Acids: These healthy fats are known for their heart-protective benefits and their role in reducing inflammation.

Packed with Vitamins and Minerals: Cod is a good source of vitamin B12, iodine, and selenium, all of which play important roles in maintaining good health.

Tips for Perfect Lemon Pepper Baked Cod

Choose Fresh Cod: For the best flavor, use fresh cod fillets or loins. If fresh isn’t available, frozen cod works well too—just make sure to thaw it completely and pat it dry before cooking.
Don’t Overcook: Cod can dry out quickly if overcooked, so keep an eye on it and test for doneness with a fork.

Customize the Seasoning: Feel free to adjust the seasoning to your taste. If you prefer more spice, increase the Cajun seasoning, or add a pinch of red pepper flakes.

Serving Suggestions

Lemon Pepper Baked Cod pairs well with a variety of side dishes. Here are a few ideas:

Steamed Vegetables: Broccoli, asparagus, or green beans are healthy and quick to prepare.

Rice or Quinoa: A serving of fluffy rice or quinoa makes a great base for the cod.
Roasted Potatoes: Crispy roasted potatoes complement the soft texture of the baked fish.
Salad: A fresh green salad with a light vinaigrette is a refreshing side that balances the richness of the cod.

FAQs about Lemon Pepper Baked Cod

Q: Can I use frozen cod for this recipe?

A: Yes, you can use frozen cod. Just make sure to thaw it completely and pat it dry before seasoning and baking.

Q: How can I tell when the cod is done?

A: The cod is done when it flakes easily with a fork at its thickest point. It should be opaque and no longer translucent.

Q: Can I substitute another fish for cod?

A: Absolutely! This recipe works well with other mild white fish like haddock, tilapia, or halibut.

Q: How should I store leftovers?

A: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to avoid drying out the fish.

Q: Is this recipe gluten-free?

A: Yes, this Lemon Pepper Baked Cod recipe is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

Nutritional Information

Calories: 200 kcal
Protein: 20 g

Fat: 10 g
Carbohydrates: 2 g
Fiber: 1 g

Sodium: 400 mg
Cholesterol: 70 mg

Conclusion

This Lemon Pepper Baked Cod recipe is a fantastic way to enjoy a healthy, flavorful meal with minimal effort. The combination of fresh cod, zesty lemon pepper, and a hint of Cajun spice creates a dish that’s sure to please your taste buds. Whether you’re cooking for a family dinner or a special occasion, this recipe is a winner. Give it a try and enjoy a delicious, nutritious meal in just 15 minutes!