Description
This Creamy Lemon Garlic Baked Cod recipe offers a perfectly balanced meal featuring tender, wild-caught cod fillets baked in a luscious coconut cream sauce infused with fresh garlic, shallots, and bright lemon juice. The dish is topped with crispy pork panko for added texture and finished with fresh parsley and lemon wedges, making it a flavorful and satisfying dinner ready in just 30 minutes.
Ingredients
Scale
Fish and Seasoning
- 4 6 oz (170g) wild-caught, sustainably-sourced cod fillets
- 3/4 tsp sea salt
- 1/4 tsp freshly ground black pepper
- Extra ghee or avocado oil for greasing dish and brushing on cod fillets
Sauce
- 1 1/2 Tbsp grass-fed ghee (substitute avocado oil for strict dairy-free)
- 1 medium shallot, finely diced
- 5 large cloves garlic, minced or pressed
- 12 oz (340g) heavy coconut cream
- 2 tsp freshly squeezed lemon juice
- 1 tsp Dijon mustard
- 2 pinches cayenne pepper (increase to 1/16 tsp for more heat)
Topping and Garnish
- 1/4 cup (25g) pork panko
- Chopped parsley for garnish
- Lemon wedges for serving
Instructions
- Preheat the oven: Preheat your oven to 400ºF (205ºC) to prepare for baking the cod fillets.
- Prepare baking dish: Grease a 9×13 inch ceramic or glass baking dish with ghee or avocado oil to prevent sticking and enhance flavor.
- Prep cod fillets: Pat the cod fillets dry with paper towels to remove excess moisture. Place them in the prepared baking dish and season evenly with salt and black pepper.
- Make cream sauce: In a saucepan, melt 1 1/2 tablespoons of ghee over medium heat. Sauté the finely diced shallot and minced garlic until fragrant and translucent. Add the heavy coconut cream, freshly squeezed lemon juice, Dijon mustard, cayenne pepper, salt, and black pepper. Stir to combine and heat until the sauce is warm but not boiling. Pour this creamy mixture evenly around the cod fillets in the baking dish.
- Bake: Brush the tops of the cod fillets with extra ghee or avocado oil. Sprinkle the pork panko evenly over each fillet to add a crispy topping. Place the baking dish in the preheated oven and bake for 14 to 16 minutes, or until the fish is opaque and flakes easily with a fork.
- Broil for finish: Switch the oven to broil and broil the fillets for an additional 3 to 5 minutes until the pork panko topping turns golden brown and crispy. Watch closely to prevent burning.
- Finish and serve: Remove the dish from the oven, garnish the baked cod with chopped parsley, and serve immediately with fresh lemon wedges on the side for squeezing over the fish.
Notes
- Use wild-caught, sustainably sourced cod for the best flavor and environmental sustainability.
- Substitute avocado oil instead of ghee for a strict dairy-free version.
- Adjust cayenne pepper level to your preferred spice tolerance.
- Ensure cod fillets are patted dry to achieve a better sear and sauce adhesion.
- Broiling at the end creates a deliciously crispy topping but requires close attention to avoid burning.
- The heavy coconut cream adds richness and a subtle coconut flavor that complements the lemon and garlic perfectly.
