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.
Ingredients
Scale
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)
Instructions
- 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.
- 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.
- 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.
- 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.
- 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
