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This easy Baked Cod Recipe teaches you how to cook cod in an oven in under 30 minutes. Tender, flaky and filling, it’s perfect as a healthy, low carb midweek dinner for the entire family. The best part? It doesn’t taste fishy at all.
Together with baked salmon and air fryer salmon bites, this simple cod fish recipe is part of my weekly rotation. At home, we try to eat fish at least 2 a week–it’s a healthy food packed with protein and omega-3 fatty acids. If oily fish (except salmon) is often too strong for us, cod doesn’t taste fishy at all. It’s mild, delicate and pairs so well with other dishes such as rice, a baked sweet potato, or my favorite fire roasted tomatoes.
Why you will love this recipe
- Quick and easy. My foolproof recipe bakes cod in the oven in just 25 minutes, preparation time included. Since the fish is seasoned directly in a pan, my method minimizes cleaning. Matteo’s tip–use parchment paper and your pan will come out clean in seconds.
- No fishy flavor. The best thing about cod is that it doesn’t taste fishy at all, thanks to its low fat content. This makes it ideal if you’re trying to eat more fish, or if you’re cooking dinner for picky eaters and kids.
- Healthy and diet-friendly. Since it’s low in fats and has no carbs, it’s perfect as a low calorie, keto addition to your meals. One serving has just 149 calories, but a whopping 22.5 g of high quality protein.
- Easily customizable. Whether you prefer Mediterranean flavors, a crispy crust, or a buttery lemon sauce, this recipe is versatile enough to match to your preferences. Additionally, you can use either fresh or frozen fillets–the choice is up to you.
Ingredients and substitutes
This healthy cod fish recipe requires just a handful of simple ingredients–no breading, no butter and no cream. Here are all details and replacements; precise quantities can be found in the recipe card at the bottom.
- Cod fish. Choose high-quality fresh or frozen cod, preferably from the Atlantic. If you prefer thicker portions, opt for cod loin instead of standard fillets.
- Olive oil. Little oil keeps the fish moist and flavorful when baked. As an alternative you can use avocado oil or melted butter, but do not skip or the fish will get dry.
- Lemon juice. It enhances the flavors and helps neutralize the fishy taste. If you don’t have fresh lemons, bottled lemon juice or lime juice can also work.
- Salt and black pepper. The only two seasonings you’ll truly need. If you prefer, you can use pink Himalayan salt, kosher salt or low-sodium salt as substitutes.
- Seasonings. For more flavor I like sprinkling the tops with smoked paprika. Feel free to use cayenne pepper for more spiciness, minced garlic or your favorite seasonings (more ideas below).
Fresh vs Frozen cod fish
This simple recipe can be prepared with either fresh or frozen fillets, depending on availability and personal preferences. If you’re not near the coast, most ‘fresh’ Atlantic cod at markets is actually defrosted and has been sitting on ice for a long time, increasing the risk of foodborne illness.
But if you live in costal areas or if you have a trusted fishmonger, ask for premium fresh fillets–they have the best taste and texture. Keep in mind that fresh fish is generally more expensive, while frozen options are cheaper but require prior thawing.
How to thaw frozen cod fish
There are two main ways to thaw cod for baking. One takes longer but delivers the best texture, the other is quicker but can make the fish rubbery if done wrong. In any case, you should never thaw it in the microwave–it ruins the texture.
- Thaw in the fridge – Place frozen fillets in a sealed container or in a plastic bag over a plate and let them thaw overnight in the refrigerator.
- Thaw in cold water – Seal frozen cod in a plastic bag and submerge in a bowl of cold water. Change the water every 30 minutes until fully thawed (usually within 1-2 hours). Do not use warm water or the fish will get rubbery.
How to cook cod fish in the oven
You can find the printable recipe at the end of this blog post, but for now here’s an overview with step-by-step pictures.
- Step 1 – Preheat oven. Preheat the oven to 400°F (200°C) and line a glass or ceramic baking dish (about 11 x 7 inches) with foil or parchment paper.
- Step 2 – Prep fillets. If using frozen cod, ensure it is completely thawed and patted dry with paper towels. Drizzle the fillets with olive oil and then season with salt, pepper, smoked paprika or seasonings of your choice. Make sure to distribute oil and seasonings evenly.
- Step 3 – Bake cod. Bake for 12-15 minutes, or until the fillets are opaque and flake easily with a fork. Do not overbake, as cod fish tends to dry fast.
Recipe variations
- Baked cod in foil. Wrapping the cod is not needed, but it locks in all the moisture and flavors. For more taste, add lemon slices, minced garlic, and fresh herbs such as thyme or parsley before sealing the foil.
- Mediterranean style. Bake with cherry tomatoes, black olives and capers, all drizzled with extra virgin olive oil and sprinkled with dried Oregano. Cheese lover? Top the fillets with Parmesan cheese, Italian pecorino or sliced mozzarella.
- Crusted. For a crispy exterior, coat the fillets with panko breadcrumbs. If following a keto diet, use finely chopped nuts (almonds are my favorite) or sesame seeds.
- Butter lemon cod. Before baking, drizzle your fillets with melted butter mixed with minced garlic and fresh lemon juice.
- Topping ideas. Top with a sprinkle of sesame seeds, a handful of chopped fresh herbs, chopped olives, or capers. If you’d like something creamy, brush the cod with pesto or a tangy yogurt sauce.
Success tips
- Use high-quality cod. Look for fillets that are firm, white, and look fresh–if they smell rancid, leave them at the supermarket. When using frozen cod, thaw it correctly (as mentioned above) to maintain a tender, moist texture.
- Don’t overbake. Cod is a lean fish and can dry out quickly if overcooked. To check for doneness, insert a fork into the thickest part of the fillet–it should flake easily. You may also use a food thermometer, the internal temperature should be of about 145°F (63°C).
- Use olive oil or butter. Little olive oil or melted butter enhances the flavors and keeps the fish tender. Without the fat, cod can easily become dry.
- Glass or ceramic baking dish works best. Glass and ceramic heat evenly, ensuring your fish cooks evenly without drying out. Avoid metal baking sheets, as they get hot quickly and tend to dry the fillets.
How to store and freeze
- To store leftovers. Let the baked cod fish cool and then place it in an airtight container. In the fridge, it will last for up to 3 days.
- To freeze. After cooling, transfer the fillets to a freezer-safe container or to zipper bags and freeze for up to 3 months.
- To reheat. Thaw if necessary, then reheat leftovers the oven at 300°F (150°C) for about 10 minutes. As a quicker alternative, reheat in an air fryer at 350°F (175°C) for 5 minutes or in the microwave on medium power for 1-2 minutes,
Serving ideas
- With vegetables: Pair with air fryer Brussel sprouts, a cauliflower steak, honey glazed carrots, fire-roasted tomatoes or a creamy cucumber salad. If you’re craving a cozier meal, enjoy with a bowl of Tuscan white bean soup or chickpea soup instead.
- With potatoes: For a more complete meal, serve with a baked potato, a microwave sweet potato or some leftover potato pancakes. They’re also great with mashed potatoes.
- With grains: Add a serving of complex carbs with basmati (try my quick microwave rice), wild rice, or quinoa.
Frequently asked questions
For the best taste and texture, bake cod fish in preheated oven at 400°F (200°C) for 12-15 minutes. Keep in mind that precise cooking time may vary depending on how thick the fillets are. In case the fish is frozen, let it thaw completely before roasting.
I do not recommend skipping the oil because it helps keep the fish moist and tender. As a substitute you can use avocado oil or melted butter, but don’t omit or it will get dry.
No, but wrapping can help lock in moisture and boost flavor. If you’d like to try it, check out the recipe variations above for more details.
Baked Cod Recipe
Ingredients
- 1.1 lb (500 g) cod fish, 4 fillets about 1 in thick, fresh or frozen
- 1 ½ tbsp olive oil
- 1 tbsp lemon juice, freshly squeezed recommended
- ½ tsp sea salt, or to taste
- ¼ tsp black pepper, or to taste
- smoked paprika, optional to taste
Instructions
- Preheat the oven to 400°F (200°C) and line a glass or ceramic baking dish (about 11 x 7 inches) with foil or parchment paper.
- If using frozen cod, ensure it is completely thawed and patted dry with paper towels.
- Drizzle the fillets with olive oil and then season with salt, pepper, smoked paprika or seasonings of your choice. Make sure to evenly distribute oil and seasonings.
- Bake for 12-15 minutes, or until the fillets are opaque and flake easily with a fork. Do not overbake, as cod fish tends to dry fast.
- Serve warm, drizzled with more olive oil and fresh lemon juice on top.
Notes
- To store: Store leftovers in an airtight container in the fridge for up to 3 days.
- To freeze: For longer storage, freeze in a sealed container for up to 3 months.
- To reheat: Reheat in the oven at 300°F (150°C) for 10 minutes, in an air fryer at 350°F (175°C) for 5 minutes, or in the microwave on medium power for 1-2 minutes, checking frequently.
