Description
This Creamy Lemon Garlic Baked Cod is a flavorful and comforting seafood dish featuring wild-caught cod fillets baked in a rich and zesty coconut cream sauce infused with garlic, shallots, and lemon. Topped with a golden pork panko crust and fresh parsley, it’s a perfect healthy dinner option that’s easy to prepare and deliciously satisfying.
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
Cream Sauce
- 1 1/2 Tbsp grass-fed ghee (sub 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 get it ready for baking the cod.
- Prepare baking dish: Grease a 9×13 inch ceramic or glass baking dish with ghee or avocado oil to prevent sticking and add flavor.
- Prep cod fillets: Pat dry the cod fillets carefully using a paper towel to remove excess moisture, then place them in the prepared baking dish. Season the fillets evenly with sea salt and freshly ground black pepper on both sides.
- Make cream sauce: In a saucepan over medium heat, melt the grass-fed ghee. Add the finely diced shallot and minced garlic to the pan and sauté until fragrant and translucent, about 2-3 minutes. Stir in the heavy coconut cream, freshly squeezed lemon juice, dijon mustard, salt, black pepper, and cayenne pepper, mixing well until smooth and heated through.
- Assemble and bake: Pour the prepared cream sauce evenly around the cod fillets in the baking dish. Brush the tops of the fillets with extra ghee or avocado oil, then sprinkle the pork panko evenly over each piece. Place the dish in the oven and bake for 14-16 minutes until the fish is opaque and flakes easily with a fork.
- Broil for golden crust: After baking, switch the oven to broil and broil the cod for an additional 3-5 minutes until the pork panko topping is golden brown and crispy. Watch carefully to prevent burning.
- Garnish and serve: Remove the baked cod from the oven, garnish generously with chopped fresh parsley, and serve immediately with lemon wedges on the side for extra brightness.
Notes
- If you prefer a dairy-free version, substitute grass-fed ghee with avocado oil throughout the recipe.
- Ensure cod fillets are dry to help the panko topping stick and achieve a nice crust.
- You can adjust the cayenne pepper to taste for desired spiciness.
- Use wild-caught and sustainably sourced cod when possible for better flavor and environmental impact.
- The heavy coconut cream adds richness and a subtle sweetness, but you can substitute with heavy cream if you are not avoiding dairy.
