Baked Cod with Lemon and Garlic
Ingredients
- 680 g cod fillet pieces (4-6 pieces)
- 60 ml chopped fresh parsley leaves
Lemon Sauce
- 5 tablespoons fresh lemon juice
- 5 tbsp extra virgin olive oil
- 28 g melted butter
- 5 garlic cloves (minced)
For Coating
- 42 g all-purpose flour
- 1 teaspoon ground coriander
- ¾ teaspoon sweet Spanish paprika
- ¾ teaspoon ground cumin
- ¾ teaspoon salt
- ½ teaspoon black pepper
Instructions
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Preheat oven to 400 degrees F. Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
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In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
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Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
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Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some colour, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
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To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
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Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.
Notes
Serving suggestions: Serve immediately withLebanese riceand thisMediterranean chickpea salad or traditional Greek salad.
Cook's Tip: This recipe has been edited adding step #5 to achieve more colour. Be sure to use a fish spatula to carefully turn the fish in the skillet.
Leftover Storage:If you have any leftovers, let the fish cool a bit, then arrange in a shallow glass container with a tight lid. You can refrigerate for 2 to 3 days, or freeze for up to one month. My personal preference is not to freeze fish as, sometimes, the texture does change.
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Nutrition
**Serving size** 1 serving
**Calories** 319.3 kcal
**Fat** 19.8 g
**Saturated fat** 5 g
**Trans fat** 0.2 g
**Cholesterol** 70.6 mg
**Sodium** 466.1 mg
**Carbohydrates** 9.6 g
**Fibre** 1.2 g
**Sugar** 0.5 g
**Protein** 25.8 g
Imported from Mela.
Cook’s Tip: This recipe has been edited adding step #5 to achieve more colour. Be sure to use a fish spatula to carefully turn the fish in the skillet.
Leftover Storage: If you have any leftovers, let the fish cool a bit, then arrange in a shallow glass container with a tight lid. You can refrigerate for 2 to 3 days, or freeze for up to one month. My personal preference is not to freeze fish as, sometimes, the texture does change.
