Quick Description
This lemon-garlic baked cod is light, flaky, and naturally high in protein. It cooks in under 15 minutes, uses simple pantry spices, and pairs perfectly with veggies, rice, or a fresh salad. A clean, high-protein meal that’s low in calories but big on flavor.
Ingredients
- 4 cod fillets (6 oz each)
- 1 tbsp lemon juice (freshly squeezed, from ½ lemon)
- 1 tsp lemon zest (from 1 lemon)
- 2 tbsp olive oil
- 1 tsp sea salt
- ½ tsp black pepper
- ¾ tsp paprika
- ½ tsp garlic powder
- ⅛ tsp cayenne pepper (optional for heat)
- Cooking spray
Instructions
1. Prep the Oven
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly coat with cooking spray.
2. Season the Cod
- Pat the cod fillets dry with a paper towel.
- Place them on the baking sheet.
- Drizzle with olive oil and lemon juice.
- Sprinkle evenly with:
- sea salt
- black pepper
- paprika
- garlic powder
- cayenne pepper (optional)
- Add lemon zest over the top.
3. Bake
- Bake for 12–15 minutes, depending on thickness.
- Cod is done when it flakes easily with a fork and turns opaque.
4. Serve
- Serve hot with lemon wedges, fresh parsley, steamed veggies, rice, or salad.
Nutrition (Per 6-oz fillet — Approximate)
- Protein: 32–35g
- Calories: ~190
- Fat: ~7g
- Carbs: 1–2g
Optional High-Protein Add-Ons
- Serve with cottage cheese mashed potatoes
- Pair with Greek-yogurt dill sauce
- Add a side of high-protein quinoa salad
