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Low Fat Lemon Garlic Cod - Bright, Simple, and Delicious

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Cod fillets (about 1.5 pounds total, skinless, 4 pieces)
  • Lemon (1 large, for zest and juice)
  • Garlic (3–4 cloves, finely minced)
  • Extra-virgin olive oil (1–2 tablespoons)
  • Low-sodium chicken or vegetable broth (1/4 cup)
  • Fresh parsley (small handful, chopped)
  • Salt (preferably kosher)
  • Black pepper (freshly ground)
  • Optional add-ins: red pepper flakes, paprika, lemon slices for garnish

Method
 

  1. Preheat the oven: Set to 400°F (200°C). Line a baking sheet with parchment or lightly grease a baking dish that fits the cod in a single layer.
  2. Prep the lemon and garlic: Zest the lemon first, then juice it. Mince the garlic finely to prevent any harsh bites.
  3. Make the quick marinade: In a small bowl, whisk together 1 tablespoon olive oil, 2 tablespoons lemon juice, all the lemon zest, minced garlic, 1/4 teaspoon salt, and a few grinds of black pepper. If you like a soft heat, add a pinch of red pepper flakes.
  4. Season the cod: Pat the fillets dry with paper towels. This helps browning and keeps the texture tight. Sprinkle both sides lightly with salt and pepper.
  5. Arrange and add liquid: Place the cod in the dish. Pour the marinade evenly over the top. Add the 1/4 cup broth to the pan around the fish, not on top. This creates gentle steam that keeps the cod moist and low in fat.
  6. Bake: Transfer to the oven and bake for 10–12 minutes, depending on thickness. Cod is done when it flakes easily with a fork and turns opaque throughout. Thicker pieces may need up to 14 minutes.
  7. Optional quick broil: For a light golden top, switch to broil for 1–2 minutes. Keep a close eye to avoid overcooking.
  8. Finish with freshness: Sprinkle chopped parsley over the fillets. Taste the pan juices; if you want more brightness, add an extra squeeze of lemon. Drizzle with up to 1 more teaspoon olive oil if desired.
  9. Serve: Spoon the lemon-garlic pan sauce over the fish. Pair with steamed green beans, roasted asparagus, or a simple salad. For a heartier plate, add quinoa or roasted potatoes.