Roasted Chili-Lime Cod is a simple yet flavorful dish that combines a blend of aromatic spices with the tang of lime. The cod fillets are coated in a spice rub before roasting to flaky perfection and topped with a zesty lime-butter sauce. This dish is perfect for a quick, healthy weeknight meal that’s both delicious and easy to make.

Full Recipe:

Ingredients

For the Spice Rub:

• 1 teaspoon paprika

• 1 teaspoon dried parsley

• ½ teaspoon oregano

• ½ teaspoon chili powder

• ½ teaspoon garlic powder

• ¼ teaspoon cumin

• ¼ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• ⅛ teaspoon cayenne pepper

For the Fish:

• 2 cod fillets

• 2 tablespoons extra-virgin olive oil, divided

For the Lime Butter Sauce:

• 1 tablespoon unsalted butter (or ghee for Paleo/Whole30)

• Zest and juice of 2 limes

For Serving:

• Cooked rice, quinoa, or cauliflower rice

• Your favorite vegetable (as a side)

Directions

1. Prepare the Spice Rub:
   In a small bowl, mix all the spices together. Brush the cod fillets with 1 tablespoon of olive oil and then rub the spice mixture evenly over both sides of the fillets. Let the fillets marinate for at least 30 minutes or up to 12 hours in the refrigerator.

2. Preheat the Oven:
   Preheat your oven to 450°F (232°C). Line a baking sheet with foil and place the marinated cod fillets on it.

3. Roast the Cod:
   Roast the cod in the preheated oven for 10-12 minutes. The fish should flake easily with a fork and become opaque throughout.

4. Make the Lime Butter Sauce:
   While the fish is roasting, melt the butter with the remaining tablespoon of olive oil in a small saucepan. Once melted, add the lime zest and juice, swirling the pan to combine.

5. Serve:
   Serve the roasted cod over your choice of rice, quinoa, or cauliflower rice. Drizzle the lime-butter sauce over the fish and garnish with your favorite vegetable and fresh herbs if desired.

Nutrients (per serving)

• Calories: 376 kcal

• Carbohydrates: 11g

• Protein: 20g

• Fat: 21g

  • Saturated Fat: 6g

• Cholesterol: 60mg

• Sodium: 600mg

• Potassium: 510mg

• Fiber: 3g

• Sugar: 5g

• Vitamin A: 10% DV

• Vitamin C: 7% DV

• Calcium: 3% DV

• Iron: 8% DV

The Spice Rub: Bold and Flavorful

The key to the depth of flavor in this dish is the spice rub. Combining paprika, dried parsley, oregano, chili powder, garlic powder, cumin, salt, black pepper, and a pinch of cayenne pepper creates a savory and slightly spicy coating for the cod fillets. These spices bring an earthy warmth that pairs beautifully with the mild flavor of the cod, giving the fish a rich taste without overpowering it.

The cayenne pepper adds a subtle heat, while the cumin and paprika lend smoky notes to the rub. The garlic powder and oregano offer additional savory flavors, and the dried parsley provides a touch of herbaceous freshness. This spice mix is both simple and bold, and it enhances the natural flavor of the cod without overwhelming it.

Marinating the Fish: Infusing Flavor

Before roasting, the cod fillets are brushed with olive oil and then coated with the spice rub. The olive oil helps the rub stick to the fish while also adding moisture during the roasting process. Letting the fillets marinate in the rub for at least 30 minutes—up to 12 hours in the refrigerator—allows the flavors to fully penetrate the fish, ensuring every bite is packed with flavor.

Roasting the Cod: A Quick and Easy Method

Once marinated, the cod fillets are roasted in a hot oven at 450°F (232°C). Roasting the cod is quick and simple, taking only 10-12 minutes to cook through. The fish should become opaque and flake easily with a fork, indicating that it is cooked perfectly. The high heat of the oven ensures that the fillets develop a slight crispness on the outside while remaining tender and moist on the inside.

The Lime Butter Sauce: Zesty and Creamy

While the fish is roasting, the lime butter sauce is prepared to complement the flavors of the cod. A simple combination of unsalted butter (or ghee for a Paleo/Whole30 option), lime zest, and lime juice creates a sauce that is rich and creamy with a refreshing citrus kick. The butter provides a velvety richness, while the lime adds brightness and tang, perfectly balancing the spices in the rub.

As the butter melts and combines with the lime zest and juice, it forms a smooth, glossy sauce that is ideal for drizzling over the finished cod. The sauce brings a final layer of flavor, elevating the dish and adding a burst of freshness.

Serving Suggestions: A Complete Meal

Roasted Chili-Lime Cod is versatile and can be paired with a variety of sides. For a wholesome and filling meal, serve the cod over rice, quinoa, or cauliflower rice. These options provide a neutral base that complements the flavors of the fish and sauce, allowing the cod to be the star of the dish.

For extra color and nutrition, serve the cod with a side of your favorite vegetables. Roasted or steamed green beans, sautéed spinach, or a fresh salad would all make excellent accompaniments, adding crunch, color, and a fresh contrast to the rich, zesty fish.

Nutritional Information: Healthy and Satisfying

Each serving of Roasted Chili-Lime Cod contains approximately 376 calories, making it a light yet filling main dish. With 20g of protein, the cod provides a solid source of lean protein, while the 21g of fat comes primarily from olive oil and the buttery sauce. The dish is moderate in saturated fat (6g), but the healthy fats from the olive oil make it a nutritious option.

The cod is also a good source of potassium (510mg) and iron (8% of your daily value), important for heart health and overall vitality. With 3g of fiber and 5g of sugar, the dish strikes a balance between a satisfying meal and a healthy, nutrient-dense option. The vitamin A (10% DV) and vitamin C (7% DV) in the dish, primarily from the lime and parsley, contribute to skin health and immunity.

Conclusion: A Simple, Flavorful Dish for Any Occasion

Roasted Chili-Lime Cod is the perfect meal for anyone looking for a quick, healthy, and delicious dish. The combination of the spice rub, roasted cod, and lime butter sauce delivers a flavorful, balanced meal that is easy to prepare and sure to impress. Whether you’re cooking for yourself, your family, or guests, this dish offers a refreshing, savory, and slightly spicy experience that will satisfy your taste buds and leave you craving more. Pair it with a simple side, and you have a complete meal that’s both nutritious and full of vibrant flavors.