Baked Cod with Lemon and Garlic Recipe
This baked cod is seasoned with lemon and garlic for a light, flavorful, and blood pressure-friendly lunch option.
Paired with roasted Brussels sprouts, this dish is rich in nutrients and low in sodium, making it perfect for supporting heart health.
Simple to prepare yet packed with flavor, it’s a go-to recipe for a nourishing midday meal.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes | Approximately 300 calories Baked cod (1 fillet): ~100 calories Brussels sprouts (1 cup): ~80 calories Olive oil (1 tbsp): ~120 calories |
Ingredients
- 1 cod fillet (about 6 ounces)
- 1 tablespoon olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- 1 cup Brussels sprouts, halved
- Optional: a pinch of black pepper
- Optional: a sprinkle of fresh parsley for garnish
Instruction
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Place the cod fillet on the prepared baking sheet. Drizzle with olive oil, lemon juice, and minced garlic.
- Arrange the Brussels sprouts around the cod, drizzling them with olive oil.
- Bake in the preheated oven for 20 minutes or until the cod flakes easily with a fork and the Brussels sprouts are tender.
- Garnish with optional black pepper and fresh parsley before serving. Enjoy a healthy, blood pressure-friendly lunch.
Photos
Extra tips
Flavor variations
- Herb Addition: Add fresh thyme or rosemary sprigs for added aroma.
- Spicy Twist: Sprinkle with a pinch of red pepper flakes for a subtle kick.
- Citrus Swap: Use lime or orange juice instead of lemon for a different flavor profile.
- Veggie Variety: Substitute Brussels sprouts with green beans or asparagus.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave.
- Keep Brussels sprouts separate when storing to avoid sogginess.
- Cooked cod can also be flaked and used in salads or wraps for another meal.
Nutritional insight
- Cod is a lean protein source, low in calories, and high in essential nutrients like vitamin B12 and selenium.
- Brussels sprouts are rich in fiber, antioxidants, and vitamins, supporting overall heart health.
- Olive oil provides healthy fats that benefit cardiovascular health.
- Lemon juice adds flavor while offering a dose of vitamin C.
Similar Recipes
Was this helpful?
Thanks for your feedback!
