Baked Cod with Lemon, Capers, and Herbs
Delicate cod fillets baked with capers, lemon, and fresh herbs. Incredibly lean at 240 kcal with 36g protein. A Mediterranean-style fish dinner.
Baked Cod with Lemon, Capers, and Herbs
Delicate cod fillets baked with capers, lemon, and fresh herbs. Incredibly lean at 240 kcal with 36g protein. A Mediterranean-style fish dinner.
Nutrition Per Serving
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Ingredients
- 2 (175g each) Cod fillets
- 2 tbsp Capers
- 1 Lemon
- 100g Cherry tomatoes
- 1 tbsp Olive oil
- 2 tbsp Fresh parsley
- 2 cloves Garlic
- to taste Salt & pepper
Instructions
-
1
Prep the pan
Preheat oven to 200°C/400°F. Place halved cherry tomatoes, capers, sliced garlic, and lemon slices in a baking dish. Drizzle with half the olive oil.
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2
Season cod
Pat cod fillets dry. Season with salt, pepper, and remaining olive oil. Place on top of the tomato-caper bed.
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3
Bake
Bake 15-18 minutes until cod flakes easily with a fork and is opaque throughout. The tomatoes will burst and create a natural sauce.
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4
Serve
Garnish with fresh parsley and extra lemon juice. Serve with crusty bread or steamed vegetables to soak up the juices.
Simple Baked Cod — The Lean Protein Powerhouse
Cod is the ultimate lean protein — with only 240 calories and 36g of protein per serving, it has one of the best protein-to-calorie ratios of any food. This Mediterranean-style baked cod pairs the delicate white fish with briny capers, burst cherry tomatoes, and bright lemon for a dinner that's elegant yet effortless.
If you're in an aggressive calorie deficit or just want to leave room in your daily budget for other meals, this is the dinner to make. It's so low in calories that you can pair it with a generous serving of crusty bread, potatoes, or rice and still stay well within your targets.
Frequently Asked Questions
Is cod a good protein source?
Cod is one of the leanest proteins available — about 82 kcal and 18g protein per 100g with less than 1g fat. It's ideal for aggressive calorie deficits where you need maximum protein with minimum calories.
Can I use frozen cod?
Yes! Thaw completely in the fridge overnight and pat very dry before cooking. Frozen cod is often flash-frozen at sea and can actually be fresher than the "fresh" fish at the counter.
What can I serve alongside baked cod?
Roasted potatoes, steamed asparagus, or a simple arugula salad all complement this dish beautifully. Crusty bread is also essential for soaking up the lemon-caper pan juices — don't let them go to waste.
Can I substitute another white fish for cod?
Haddock, halibut, and sea bass are excellent alternatives with a similar mild flavor and flaky texture. Avoid thin, delicate fish like sole — they fall apart too easily during baking and won't hold up to the capers and tomatoes.
How do I know when baked cod is done?
Cod is done when it turns fully opaque and flakes easily with a fork. Internal temperature should read 63°C/145°F. Overbaking even by a few minutes makes it dry and chalky, so check at 15 minutes and pull it as soon as it flakes.
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