This Baked Cod in Coconut Lemon Cream Sauce offers a quick, light, and flavorful seafood dish that’s perfect for any dinner. The cod is baked in a creamy sauce made with coconut milk, fresh lemon, and ginger, creating a perfect balance of rich and zesty flavors. It’s an easy and healthy recipe that comes together in just 35-45 minutes, making it ideal for busy weeknights or impressing guests with a restaurant-quality meal at home.

Full Recipe:

Ingredients

For the cod:

• 21 oz / 600 grams of cod fillets

• Salt and black pepper, to taste

For the coconut-lemon cream sauce:

• 2 tbsp olive oil

• 1 medium onion, thinly sliced

• 1 tbsp grated fresh ginger

• 2 garlic cloves, crushed

• 1 ¼ cups (300 ml) coconut milk

• Juice and zest of 1 large organic lemon

Directions

1. Preheat the Oven: Preheat your oven to 350°F (180°C).

2. Season the Cod: Season the cod fillets with salt and black pepper on both sides.

3. Prepare the Sauce: Heat olive oil in a large skillet over medium heat. Add the sliced onion and sauté until translucent. Stir in the grated ginger and crushed garlic, cooking for about 1 minute until fragrant. Pour in the coconut milk and bring it to a simmer. Add the lemon juice and zest, stirring well.

4. Assemble and Bake: Arrange the seasoned cod fillets in a baking dish in a single layer. Pour the coconut-lemon cream sauce over the top of the fish. Bake for 20-25 minutes or until the fish flakes easily with a fork.

5. Serve: Remove from the oven and serve the baked cod with the creamy sauce drizzled over the top. Serve with rice or vegetables for a complete meal.

Nutrients (per serving)

• Calories: 800-900 kcal (for the whole recipe)

• Protein: 90-100g

• Fat: 45-55g

• Carbohydrates: 20-30g

Why Baked Cod in Coconut Lemon Cream Sauce is So Great

The main highlight of this dish is the coconut-lemon cream sauce, which brings a unique combination of flavors that work wonderfully with the mild taste of cod. The coconut milk adds richness and creaminess without being too heavy, while the fresh lemon juice and zest brighten up the dish, providing a zesty, citrusy note. The addition of ginger and garlic rounds out the flavor profile, adding warmth and depth.

Cod is an ideal choice for this dish because it’s a lean fish with a mild flavor and flaky texture that absorbs the sauce beautifully. Baking the cod in the sauce ensures it stays moist, tender, and flavorful throughout. This easy-to-make recipe is light yet satisfying, perfect for those looking for a quick, healthy meal without compromising on taste.

How to Make Baked Cod in Coconut Lemon Cream Sauce

This recipe is simple and comes together in just a few steps. Here’s how to prepare this delicious dish:

1. Preheat the Oven:
   Begin by preheating your oven to 350°F (180°C), ensuring it’s at the right temperature before you start cooking.

2. Season the Cod:
   Season the cod fillets generously with salt and freshly ground black pepper on both sides. This simple seasoning ensures that the natural flavor of the fish shines through.

3. Prepare the Sauce:
   In a large skillet, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, add the thinly sliced onion and sauté until it becomes translucent, about 3-4 minutes. Add the grated fresh ginger and crushed garlic to the skillet, cooking for an additional minute until fragrant.

   Pour in 1 ¼ cups (300 ml) of coconut milk and bring the mixture to a simmer. Stir in the juice and zest of 1 large lemon, mixing everything together well. The sauce will thicken slightly as it simmers and will develop a fragrant, creamy base.

4. Assemble and Bake:
   Arrange the seasoned cod fillets in a baking dish in a single layer. Pour the prepared coconut-lemon cream sauce evenly over the fish, ensuring the fillets are well coated. Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork. The cod should be perfectly tender and infused with the creamy sauce.

5. Serve:
   Once the cod is done, remove it from the oven and serve immediately. Drizzle the creamy coconut-lemon sauce over the top of the fish. For a complete meal, serve the baked cod with rice or a side of vegetables like steamed broccoli, roasted asparagus, or sautéed spinach.

Why This Recipe Works So Well

This recipe works so well because it combines fresh ingredients with simple techniques to create a balanced and flavorful dish. The coconut milk sauce is rich without being heavy, and the lemon adds a refreshing tang that cuts through the creaminess. The ginger and garlic infuse the sauce with aromatic warmth, making each bite of the fish even more delicious.

The baking method ensures that the cod remains tender and juicy, while the sauce thickens and coats the fish, creating a harmonious combination of flavors. This dish is also versatile, so you can pair it with a variety of sides, making it suitable for different occasions.

Nutritional Information

This Baked Cod in Coconut Lemon Cream Sauce offers a nutritious meal with high protein and healthy fats. The total calories for the entire recipe are between 800-900 kcal, which serves 2-3 people depending on portion size. Each serving provides around 90-100g of protein, making it an excellent choice for those looking to increase their protein intake.

The fat content comes in at 45-55g per recipe, primarily from the coconut milk and olive oil. This makes the dish rich and satisfying while providing a healthy balance of fats, including the beneficial monounsaturated fats from olive oil.

The carbohydrates are fairly low (20-30g), and there’s a small amount of sugar (5g), which comes naturally from the coconut milk and the lemon. The dish also offers fiber (around 2g), making it a well-rounded, nutritious option.

Customizing the Recipe

While this dish is delicious as written, you can easily adjust the ingredients and flavors to suit your preferences:

• Add More Vegetables: You can incorporate additional vegetables into the dish, such as bell peppers, spinach, or zucchini. These can be added to the skillet with the onion, or you can roast them alongside the cod.

• Different Protein: If you prefer a different type of fish, you can substitute the cod with other white fish like haddock, halibut, or tilapia. For non-seafood eaters, boneless, skinless chicken breasts can also be used with adjusted cooking times.

• Spicy Kick: If you enjoy a little heat, you can add red pepper flakes or a diced chili to the coconut-lemon cream sauce for a spicy kick that complements the rich coconut flavor.

• Non-Dairy Version: For a dairy-free option, replace the butter with coconut oil or a dairy-free butter substitute. Ensure that the coconut milk used is unsweetened and suitable for a dairy-free diet.

Conclusion

Baked Cod in Coconut Lemon Cream Sauce is a quick, light, and flavorful seafood dish that’s perfect for busy weeknights or when you want to impress your guests with a restaurant-quality meal at home. The rich coconut milk sauce, balanced with fresh lemon and ginger, brings out the best in the tender, flaky cod. This recipe is healthy, easy to make, and perfect for a satisfying meal that will leave everyone at the table coming back for more. Whether you’re a fan of seafood or just looking for something fresh and flavorful, this dish is sure to become a favorite!