Description
This Creamy Lemon Garlic Baked Cod recipe features tender wild-caught cod fillets baked in a rich, flavorful coconut cream sauce infused with garlic, shallots, lemon, and a touch of cayenne. Finished with a crispy pork panko topping and garnished with fresh parsley, this dish is a delightful, elegant seafood meal perfect for a quick and healthy dinner.
Ingredients
Scale
Fish
- 4 6 oz (170g) wild-caught, sustainably-sourced cod fillets
Sauce
- 1 1/2 Tbsp grass-fed ghee (substitute 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
- 3/4 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 2 pinches cayenne pepper (increase to 1/16 tsp for more heat)
Topping & Garnish
- 1/4 cup (25g) pork panko
- Chopped parsley for garnish
- Lemon wedges for serving
Other
- Extra ghee or avocado oil for greasing dish and brushing on cod fillets
Instructions
- Preheat Oven: Preheat your oven to 400ºF (205ºC) to prepare 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.
- Season Cod: Pat the cod fillets dry with paper towels and place them evenly in the greased baking dish. Season the fillets with sea salt and freshly ground black pepper to taste.
- Make Sauce: In a saucepan, melt the grass-fed ghee over medium heat and sauté the finely diced shallot and minced garlic until fragrant and translucent. Stir in the heavy coconut cream, lemon juice, dijon mustard, sea salt, black pepper, and cayenne pepper. Mix well and pour the sauce evenly around the cod fillets in the baking dish.
- Add Topping and Bake: Brush the cod fillets with extra ghee or avocado oil to keep them moist, then sprinkle the pork panko evenly over the fillets. Bake in the preheated oven for 14 to 16 minutes until the fish is cooked through and flakes easily with a fork.
- Broil for Golden Finish: After baking, switch your oven to broil mode and broil the cod for 3 to 5 minutes, watching carefully, until the pork panko topping is golden brown and crispy.
- Garnish and Serve: Remove from the oven, garnish with freshly chopped parsley, and serve the cod fillets with lemon wedges on the side for an extra burst of citrus flavor.
Notes
- You can substitute grass-fed ghee with avocado oil to make the recipe dairy-free.
- Heavy coconut cream is used here to keep the sauce rich but dairy-free; regular heavy cream can be substituted if preferred.
- Adjust the cayenne pepper to suit your heat preference, increasing for more spice.
- Pork panko adds crunch but can be replaced with a vegetarian panko alternative for a different dietary option.
- Ensure the cod fillets are dry before seasoning to help the sauce adhere better and ensure a flavorful crust.
