Gluten-Free Mediterranean Baked Cod with Lemon and Garlic

If you’re craving a light, flavorful, and wholesome fish dish, look no further than this Gluten-Free Mediterranean Baked Cod with Lemon and Garlic. Juicy, flaky cod fillets are coated in aromatic spices, seared to golden perfection, and finished in the oven with a vibrant lemon-garlic sauce.

Perfect for weeknight dinners, elegant entertaining, or meal prep, this recipe brings Mediterranean flavors to your kitchen without complicated steps or exotic ingredients. And because it’s gluten-free, it works beautifully for anyone following a gluten-sensitive diet without sacrificing taste or texture.

Why You’ll Love This Recipe

Here’s why this Gluten-Free Mediterranean Baked Cod should be a regular in your rotation:

• Light & Healthy: Low-calorie, protein-rich, and heart-healthy thanks to cod and olive oil.
• Bold Mediterranean Flavors: Fresh lemon, garlic, and aromatic spices make each bite irresistible.
• Quick & Easy: Ready in just 30 minutes from prep to plate.
• Gluten-Free: Uses all-purpose flour for coating, but easily adaptable with gluten-free flour for a fully GF-friendly dish.
• Restaurant-Quality at Home: Searing the fish before baking ensures a golden crust that impresses guests.
• Family-Friendly: Mild fish flavor with bright, aromatic accents appeals to both kids and adults.

This dish balances comfort, nutrition, and elegance, making it perfect for nearly any occasion.

Ingredients Breakdown

Here’s the full ingredient list, organized for clarity:

For the Cod

• 1.5 lb cod fillets, skinless and sustainably sourced if possible

For the Coating

• ½ cup all-purpose flour (or gluten-free flour)
• 1 teaspoon ground coriander (freshly ground for best aroma)
• ¾ teaspoon paprika
• ¾ teaspoon ground cumin
• ¾ teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon red pepper flakes

For the Lemon-Garlic Sauce

• 6 tablespoons fresh lemon juice
• 5 tablespoons extra virgin olive oil
• 2 tablespoons unsalted butter (Kerrygold recommended)
• 6 garlic cloves, finely minced

For Serving

• ¼ cup fresh parsley, finely chopped

Serving Size

This recipe serves 4 people, with each serving rich in protein and Mediterranean-inspired flavor.

Tools & Equipment Needed

• Oven preheated to 400°F
• Large oven-safe skillet or sauté pan
• Small mixing bowls for coating and sauce
• Whisk for lemon-garlic mixture
• Knife and cutting board
• Paper towels
• Measuring cups and spoons

Step-by-Step Instructions

Step 1: Prepare the Cod

1. Pat the cod fillets dry with paper towels to remove excess moisture. This step ensures the coating sticks and the fish sears beautifully.
2. Place the cod on a plate and set aside while preparing the coating and sauce.

Step 2: Make the Spice-Coating Mix

1. In a small bowl, combine:
   • ½ cup flour
   • 1 tsp ground coriander
   • ¾ tsp paprika
   • ¾ tsp ground cumin
   • ¾ tsp salt
   • ½ tsp black pepper
   • ¼ tsp red pepper flakes
2. Mix thoroughly to evenly distribute the spices. Freshly grinding coriander seeds just before mixing elevates the flavor.

Step 3: Prepare the Lemon-Garlic Sauce

1. In a separate small bowl, whisk together:
   • 6 tbsp fresh lemon juice
   • 5 tbsp extra virgin olive oil
   • 2 tbsp butter (slightly melted)
2. Finely mince 6 garlic cloves and stir into the lemon mixture to create an aromatic sauce that will flavor the fish during baking.

Step 4: Coat and Sear the Cod

1. Dip each cod fillet into the lemon-garlic mixture, ensuring both sides are evenly coated.
2. Dredge immediately in the flour-spice mixture, shaking off any excess.
3. Heat 2 tablespoons olive oil in a large oven-safe skillet over medium-high heat until shimmering.
4. Sear cod fillets for 2 minutes on each side until golden brown. This step locks in flavor and texture.

Step 5: Bake with Lemon-Garlic Sauce

1. Pour the remaining lemon-garlic sauce over the seared cod in the skillet.
2. Transfer the skillet to the preheated oven (400°F) and bake for 8–10 minutes, until the fish flakes easily with a fork and is opaque throughout.

Step 6: Garnish and Serve

1. Sprinkle freshly chopped parsley over the top for brightness and a fresh herbal note.
2. Serve directly from the skillet or transfer to a serving platter, spooning pan juices over each portion for extra flavor.

Tips & Variations

Heat and Spice

• Adjust red pepper flakes to control spiciness. Omit for a milder dish suitable for kids.
• Add a pinch of smoked paprika for a subtle smoky flavor.

Sauce Enhancements

• Add 1 teaspoon capers or chopped olives for an extra Mediterranean touch.
• Finish with a light drizzle of extra virgin olive oil before serving for richness.

Fish Alternatives

• Try this method with halibut, tilapia, or cod hybrids. Adjust baking times slightly based on thickness.

Gluten-Free Substitutions

• Swap all-purpose flour for almond flour, chickpea flour, or gluten-free all-purpose blend.
• Cornstarch also works for a lighter, crispier coating.

Serving Suggestions

• Pair with roasted vegetables such as zucchini, bell peppers, or asparagus.
• Serve over a bed of quinoa, couscous, or cauliflower rice for a complete Mediterranean meal.
• Add a side of garlic mashed potatoes or herb-infused rice to make it a heartier dish.

Flavor Profile & Pairings

Gluten-Free Mediterranean Baked Cod offers:

• Bright & Citrusy: Lemon juice and parsley add freshness.
• Savory & Aromatic: Garlic and spices enhance depth.
• Crispy & Tender: Searing creates a golden crust while the fish remains flaky inside.

This dish pairs well with:

• Vegetables: Steamed green beans, roasted cherry tomatoes, or grilled zucchini.
• Grains: Quinoa, brown rice, or orzo for a balanced plate.
• Salads: Greek salad, arugula with lemon vinaigrette, or Mediterranean chickpea salad.

Nutritional Overview

Per serving (based on 4 servings, approximately 375g cod per serving with sauce):

• Calories: 250 kcal
• Protein: 35 g
• Fat: 12 g (healthy monounsaturated fats from olive oil)
• Carbohydrates: 15 g (from flour coating and lemon-garlic sauce)
• Fiber: 2 g
• Sodium: 450 mg
• Cholesterol: 70 mg

This dish is high in protein, low in carbs, and heart-healthy, making it ideal for anyone seeking a balanced, Mediterranean-inspired meal.

Make-Ahead & Meal Prep Tips

• Prepare Sauce Ahead: Lemon-garlic mixture can be made a few hours in advance and stored in the fridge.
• Coat Cod in Advance: Dredge fish and refrigerate for up to 1 hour before searing.
• Reheating: Gently reheat in a 350°F oven for 5–7 minutes. Avoid microwaving to preserve texture.

FAQs

1. Can I use frozen cod?
Yes, but fully thaw and pat dry before cooking to prevent excess moisture and soggy coating.

2. How do I know when cod is done?
Fish is done when it flakes easily with a fork and is opaque throughout. Internal temperature should reach 145°F (63°C).

3. Can I make this recipe fully dairy-free?
Yes! Replace butter with extra olive oil or a plant-based butter alternative.

4. Can I increase servings?
Absolutely—adjust quantities proportionally, and use a larger oven-safe skillet or baking dish.

5. Can I bake without searing?
Yes, but the golden crust will be less pronounced. Searing adds flavor and texture.

Cooking Timeline (at a Glance)

Step	Time
Prep Cod & Coating	5–10 minutes
Prepare Lemon-Garlic Sauce	5 minutes
Sear Cod	4 minutes
Bake Cod	8–10 minutes
Garnish & Serve	2 minutes
Total Time	30 minutes

Serving Suggestions

• Plating: Place cod on a platter or individual plates. Spoon lemon-garlic pan juices over the top and sprinkle with fresh parsley.
• Family Style: Serve in the skillet for casual dining with pan juices as natural sauce.
• Accompaniments: Roasted Mediterranean vegetables, quinoa salad, or herb-infused rice.

Recipe Variations

1. Herb-Infused Cod: Add thyme, oregano, or rosemary to the coating for additional Mediterranean depth.
2. Spicy Lemon Cod: Increase red pepper flakes or add a pinch of cayenne for heat.
3. Garlic Butter Lovers: Increase butter in the sauce for richer flavor.
4. Pan-Roasted Mediterranean Cod: Add sliced tomatoes, olives, and capers to the skillet before baking.

Ingredient Spotlight

Cod Fillet

• High in lean protein and omega-3 fatty acids.
• Mild flavor that pairs well with Mediterranean spices.
• Choose sustainably sourced cod when possible.

Fresh Lemon

• Brightens flavors and balances richness of butter and olive oil.
• Enhances aroma and creates a signature Mediterranean tang.

Olive Oil

• Extra virgin olive oil provides healthy monounsaturated fats.
• Adds depth, richness, and authentic Mediterranean flavor.

Pro Cooking Tips

• Dry Fish: Pat cod dry for better searing and crisp coating.
• Even Thickness: Ensure fillets are uniform in thickness for even baking.
• Fresh Spices: Grinding coriander seeds fresh enhances aroma and flavor.
• Pan Selection: Use a heavy oven-safe skillet for even heat distribution.

Storage & Freezing Guide

• Refrigeration: Store baked cod in an airtight container for up to 2 days.
• Freezing: Not recommended for best texture; fish can become watery.
• Reheating: Use a 350°F oven for 5–7 minutes, spooning pan juices over cod to retain moisture.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	250 kcal
Protein	35 g
Carbs	15 g
Fat	12 g
Fiber	2 g
Sodium	450 mg
Dietary Notes	Gluten-free, high-protein, heart-healthy, Mediterranean-friendly

Expanded Conclusion

This Gluten-Free Mediterranean Baked Cod with Lemon and Garlic is a bright, flavorful, and healthful dish that elevates weeknight dinners or special occasions alike. Crispy, golden cod fillets infused with garlic and lemon, finished with fresh parsley, deliver a restaurant-quality meal with minimal effort.

Whether serving for a light family dinner, an elegant dinner party, or a meal-prep lunch, this recipe combines wholesome ingredients, bold flavors, and Mediterranean flair to delight every palate.

With its quick prep, quick cook time, and bold, aromatic flavor, this baked cod recipe is a go-to for anyone seeking healthy, gluten-free, and satisfying fish dishes.

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