This lemon dill baked cod recipe is a quick, flavorful meal that’s perfect for anyone embracing an anti-inflammatory lifestyle. Combining the delicate flavor of cod with bright lemon and fresh dill, this dish is both satisfying and healthful. Let’s break down the benefits of the ingredients and guide you through preparing this simple yet elegant meal.
Ingredient Analysis: Anti-Inflammatory Benefits
- Cod Fillets (4, about 6 oz each):
Cod is a lean, low-calorie fish that’s rich in high-quality protein and essential nutrients like selenium and vitamin B12. These nutrients support immune health, energy metabolism, and overall well-being.
Pro Tip: Use wild-caught cod for the best flavor and environmental sustainability.
- Coconut Oil (2 tablespoons, melted):
Coconut oil provides medium-chain triglycerides (MCTs) that are easily digestible and help reduce inflammation. Its mild flavor complements the fish without overpowering it.
Pro Tip: Melt the coconut oil before brushing it onto the fish to ensure even coverage.
- Fresh Dill (3 tablespoons, chopped):
Dill is rich in antioxidants and compounds that support digestion and reduce oxidative stress. Its fresh, herbaceous flavor pairs beautifully with seafood.
Pro Tip: Chop fresh dill finely to release its essential oils for maximum flavor.
- Fresh Lemon Juice (3 tablespoons):
Lemon juice adds a bright, tangy flavor and is high in vitamin C, which boosts immunity and aids in collagen production.
Pro Tip: Use freshly squeezed lemon juice for the best flavor and nutritional value.
- Lemon Zest (1 teaspoon):
Lemon zest contains concentrated citrus oils that enhance the dish’s aroma and flavor while providing additional antioxidants.
Pro Tip: Grate only the colored part of the lemon to avoid the bitter white pith.
- Garlic Powder (1 teaspoon):
Garlic powder offers a mild, savory flavor and contains compounds that reduce inflammation and support cardiovascular health.
Pro Tip: Use a fine garlic powder for even distribution over the fillets.
- Sea Salt (1/2 teaspoon or to taste):
Sea salt enhances the natural flavors of the dish while providing trace minerals like magnesium and potassium.
Pro Tip: Adjust the salt to your taste preference and dietary needs.
- Lemon Slices and Fresh Dill Sprigs (for garnish):
Garnishing with lemon slices and dill sprigs not only elevates the presentation but also reinforces the dish’s fresh, vibrant flavors.
Baked Cod with Lemon and Dill
Ingredients
- 4 cod fillets about 6 oz each
- 2 tablespoons coconut oil melted
- 3 tablespoons fresh dill chopped
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt or to taste
- Lemon slices for garnish
- Fresh dill sprigs for garnish
Instructions
- Preheat your oven to 375°F (190°C).
- Pat the cod fillets dry with paper towels to ensure they cook evenly and stay tender.
- Place the fillets on a baking sheet lined with parchment paper. Brush both sides of each fillet with melted coconut oil.
- Sprinkle the garlic powder and sea salt evenly over the fillets.
- Drizzle the fresh lemon juice over the fillets, and then sprinkle with chopped fresh dill and lemon zest.
- Place the baking sheet in the preheated oven. Bake the cod for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
- Garnish with lemon slices and fresh dill sprigs before serving.
Nutritional Overview
This lemon dill baked cod is a light, nutrient-rich dish that provides high-quality protein and anti-inflammatory benefits. It’s ideal for a quick, healthy dinner.
Key Nutritional Highlights:
Protein: Cod supports muscle repair and immune health.
Antioxidants: Dill, lemon juice, and lemon zest combat oxidative stress.
Healthy Fats: Coconut oil provides anti-inflammatory benefits.
Final Thoughts: A Bright and Nourishing Seafood Dish
This lemon dill baked cod is a testament to how simple, wholesome ingredients can create a meal that’s both delicious and health-promoting. Its light, zesty flavors make it perfect for any occasion, from a weeknight dinner to a special gathering.
Whether you’re looking for a quick and healthy meal or an elegant dish to impress guests, this recipe delivers on all fronts. Enjoy the vibrant flavors and health benefits in every bite.