Name: Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1.5 lb cod (sustainably sourced if possible); 1/2 cup all-purpose flour; 1 tsp ground coriander (freshly ground for best aroma); 3/4 tsp paprika; 3/4 tsp ground cumin; 3/4 tsp salt; 1/2 tsp black pepper; 1/4 tsp red pepper flakes; 6 tbsp lemon juice (freshly squeezed); 5 tbsp olive oil (good quality extra virgin); 2 tbsp butter (I like Kerrygold unsalted butter); 6 garlic cloves (finely minced); 1/4 cup fresh parsley (finely chopped)

Ingredients

1.5 lb cod (sustainably sourced if possible)

1/2 cup all-purpose flour

1 tsp ground coriander (freshly ground for best aroma)

3/4 tsp paprika

3/4 tsp ground cumin

3/4 tsp salt

1/2 tsp black pepper

1/4 tsp red pepper flakes

6 tbsp lemon juice (freshly squeezed)

5 tbsp olive oil (good quality extra virgin)

2 tbsp butter (unsalted)

6 garlic cloves (finely minced)

1/4 cup fresh parsley (finely chopped)

Instructions

Step 1: Pat the cod dry thoroughly with paper towels and set aside on a plate. In a small bowl, combine the flour, ground coriander, paprika, cumin, salt, black pepper, and red pepper flakes, mixing well.

Step 2: Preheat your oven to 400°F. In another small bowl, whisk together the lemon juice, olive oil, and slightly melted butter. Stir in the finely minced garlic to create the lemon-garlic basting sauce.

Step 3: Dip the dried cod fillets into the lemon-garlic mixture, coating both sides evenly, then dredge immediately in the flour-spice mixture, shaking off excess.

Step 4: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Sear the cod for about 2 minutes per side until golden brown to form a flavorful crust.

Step 5: Pour the remaining lemon-garlic sauce over the seared cod. Transfer the skillet to the preheated oven and bake for 8-10 minutes, or until the fish flakes easily with a fork and is opaque throughout.

Step 6: Just before serving, sprinkle the chopped fresh parsley over the top to add a bright, fresh note. Serve from the skillet or transfer to a platter, spooning the pan juices over each portion.

Tips & Variations

Use frozen cod fillets thawed overnight in the fridge and patted dry if fresh cod is unavailable.

Try swapping the cod for other white fish like halibut, haddock, or tilapia, adjusting cooking time for thinner fillets.

Replace parsley with fresh cilantro or dill for a different herbal flavor.

Substitute lemon juice with lime juice or a mixture of white wine vinegar and a pinch of sugar for tanginess.

For a dairy-free version, replace butter with additional olive oil.

If spices are limited, use 2 teaspoons of Italian seasoning or a Mediterranean blend instead.

For a gluten-free coating, use cornstarch or almond flour in place of all-purpose flour.

Be careful not to overcook the fish; it should flake easily and reach 145°F internally.

Pat the fish dry before coating to ensure the flour mixture sticks and forms a light crust.

Storage

Store leftover baked cod in an airtight container in the refrigerator for up to 2 days. Reheat gently in a 275°F oven for about 10 minutes or microwave on low power in 30-second intervals, being careful not to overcook. Freezing cooked fish is not recommended, but if necessary, wrap tightly and use within one month.

FAQs

Can I use other types of fish instead of cod?

Yes, you can substitute cod with other firm white fish like halibut, haddock, or tilapia. Just watch thinner fillets closely, as they cook faster.

How do I know when the cod is perfectly cooked?

The cod is done when it flakes easily with a fork and appears opaque throughout. Its internal temperature should reach 145°F. Start checking around 8 minutes to avoid overcooking.