Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe

Introduction

This Gluten-Free Mediterranean Baked Cod is a vibrant and flavorful dish featuring tender cod fillets infused with a zesty lemon and garlic sauce. Coated in a fragrant spice mix and baked to perfection, it brings a fresh taste of the Mediterranean right to your home kitchen.

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, such as Kerrygold)
• 6 garlic cloves (finely minced)
• 1/4 cup fresh parsley (finely chopped, for serving)

Instructions

1. Step 1: Pat the cod dry 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. Mix well to distribute the spices evenly.
2. Step 2: Preheat your oven to 400°F. In another small bowl, whisk together the lemon juice, olive oil, and slightly melted butter. Add the minced garlic and stir to blend, creating the lemon-garlic basting sauce.
3. Step 3: Dip the dried cod into the lemon-garlic mixture, coating both sides evenly. Then dredge the fish in the flour-spice mixture, shaking off any excess flour.
4. Step 4: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Sear the cod for 2 minutes on each side until golden brown, forming a flavorful crust.
5. 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.
6. Step 6: Remove from oven and sprinkle the chopped fresh parsley over the top. Serve directly from the skillet or transfer to a serving plate, spooning the pan juices over each portion.

Tips & Variations

• For the best flavor, freshly grind coriander seeds just before mixing the flour coating.
• If you prefer milder heat, reduce or omit the red pepper flakes.
• Serve with a side of roasted vegetables or a light salad for a complete Mediterranean meal.
• Substitute cod with other firm white fish like haddock or halibut if preferred.

Storage

Store leftover baked cod in an airtight container in the refrigerator for up to 2 days. Reheat gently in a low oven (around 300°F) for 10-15 minutes to prevent drying out, or warm briefly in a microwave covered with a damp paper towel.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen cod for this recipe?

Yes, frozen cod can be used. Just make sure to thaw it thoroughly and pat dry before proceeding with the recipe to ensure the coating adheres well and the fish cooks evenly.

Is this recipe truly gluten-free?

This recipe uses all-purpose flour for the coating, which is not gluten-free. For a gluten-free version, replace the flour with a gluten-free flour blend or almond flour that works well for coating fish.

Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe

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★★★★★

4.9 from 98 reviews

• Author: Hugo
• Total Time: 27-29 minutes
• Yield: 4 servings 1x
• Diet: Gluten Free

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Description

This Gluten-Free Mediterranean Baked Cod with Lemon and Garlic features a perfectly seared and oven-baked cod fillet, coated with aromatic spices and finished with a vibrant lemon-garlic sauce. The dish is light, flavorful, and garnished with fresh parsley for an authentic Mediterranean touch.

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Ingredients

Scale 1x2x3x

For the Cod

• 1.5 lb cod (sustainably sourced if possible)

For the Coating

• 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

For the Lemon Sauce

• 6 tbsp lemon juice (freshly squeezed)
• 5 tbsp olive oil (good quality extra virgin)
• 2 tbsp butter (unsalted, e.g. Kerrygold)
• 6 garlic cloves (finely minced)

For Serving

• 1/4 cup fresh parsley (finely chopped)

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Instructions

1. Prepare the cod and coating: Pat the cod dry thoroughly with paper towels and place it on a plate. In a small bowl, combine the all-purpose flour, freshly ground coriander, paprika, cumin, salt, black pepper, and red pepper flakes. Stir well to evenly distribute the spices and set this flour mixture aside.
2. Make the lemon-garlic sauce: Preheat your oven to 400°F (200°C). In a separate small bowl, whisk together the fresh lemon juice, extra virgin olive oil, and slightly melted butter to create a smooth emulsion. Add the finely minced garlic cloves to this mixture and stir well to incorporate, creating a fragrant basting sauce.
3. Coat and sear the cod: Dip the dried cod fillets thoroughly into the lemon-garlic sauce, ensuring both sides are coated. Immediately dredge the coated fish in the seasoned flour mixture, shaking off any excess flour. 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 on each side until it develops a golden brown crust, which adds flavor and texture.
4. Bake the cod: Pour the remaining lemon-garlic sauce over the seared cod in the skillet. Transfer the skillet carefully to the preheated oven and bake for 8 to 10 minutes. The fish is done when it flakes easily with a fork and is opaque throughout.
5. Garnish and serve: Just before serving, sprinkle the fresh chopped parsley over the baked cod to add brightness and a fresh herbal note. Serve the cod directly from the skillet or transfer to a serving platter, spooning the flavorful pan juices over each portion for added taste.

Notes

• Freshly grinding the coriander seeds right before mixing enhances the aroma and flavor significantly.
• Using an oven-safe skillet allows for easy searing on the stovetop and seamless transfer to the oven.
• Ensure the cod is dried well before coating to help the spice mixture adhere better.
• You can substitute cod with other firm white fish like haddock or halibut if desired.
• For an extra spicy kick, increase red pepper flakes slightly, but adjust to taste.
• This dish pairs well with a light Mediterranean salad or steamed vegetables.

• Prep Time: 15 minutes
• Cook Time: 12-14 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean

Keywords: gluten-free, Mediterranean, baked cod, lemon garlic sauce, healthy fish recipe, seafood, baked fish, easy dinner