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–+ servings
Gluten-Free Mediterranean Baked Cod With Lemon And Garlic

Gluten-Free Mediterranean Baked Cod with Zesty Lemon Garlic

A quick and flavorful dish that transforms mild cod into a gourmet experience with lemon and garlic.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Fresh or frozen, sustainable options preferred
  • 1/2 cup All-Purpose Flour Use gluten-free flour for gluten-free option
For the Seasoning
  • 1 teaspoon Ground Coriander Freshly ground is best
  • 1 teaspoon Paprika
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper
  • 1/4 teaspoon Red Pepper Flakes Optional
For the Marinade
  • 1/4 cup Fresh Lemon Juice Fresh-squeezed is best
  • 2 tablespoons Olive Oil Extra virgin preferred
  • 2 tablespoons Butter Unsalted preferred
  • 3 cloves Garlic Minced
For the Garnish
  • 2 tablespoons Fresh Parsley Chopped

Equipment

  • Oven
  • Skillet
  • mixing bowls
  • whisk

Method
 

Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Pat the cod dry with paper towels and set it on a plate.
  3. Mix the coating ingredients in a bowl.
  4. Whisk together the lemon juice, olive oil, melted butter, and minced garlic in another bowl.
  5. Dip the cod into the lemon-garlic mixture, then dredge it in the flour blend.
  6. Heat a splash of olive oil in a skillet over medium-high heat.
  7. Sear the cod for 2 minutes on each side until golden brown.
  8. Pour the remaining lemon-garlic sauce over the cod and transfer the skillet to the oven.
  9. Bake for 8-10 minutes, or until the cod flakes easily with a fork.
  10. Garnish with fresh parsley before serving.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 80mgSodium: 600mgPotassium: 400mgFiber: 1gSugar: 1gVitamin A: 300IUVitamin C: 10mgCalcium: 20mgIron: 1mg

Notes

For extra flavor, serve with a drizzle of fresh lemon juice.

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