Baked Cod in Coconut Lemon Cream Sauce for a Tropical Escape

Baked Cod in Coconut Lemon Cream Sauce is a quick, gluten-free dish that delivers tropical flavors and high protein goodness, ready in under 30 minutes.

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Prep Time 10

Cook Time 20

Resting Time 5

Total Time 35

Servings: 4 servings

Course: Dinner

Cuisine: Tropical

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Cod

4 fillets Cod Thick, white fillets (1-1.5 inches)
1 teaspoon Salt Enhances flavor
1 teaspoon Pepper Freshly ground black pepper

For the Sauce

2 tablespoons Olive Oil Ideal for sautéing
1 medium Onion Diced, sauté until translucent
2 cloves Garlic Minced
1 tablespoon Ginger Freshly grated
1 can Coconut Milk Full-fat preferred
3 tablespoons Lemon Juice Freshly squeezed
1 tablespoon Lemon Zest For concentrated lemon flavor

Equipment

skillet
Baking Dish
Measuring cups
Measuring spoons
knife
cutting board

Method

Step-by-Step Instructions

Preheat your oven to 180°C (350°F).
Season the cod fillets with salt and pepper on both sides.
In a medium skillet, heat olive oil over medium heat, add diced onion, and sauté until translucent (3-4 minutes).
Stir in minced garlic and grated ginger; cook for an additional minute.
Pour in coconut milk, lemon juice, and lemon zest. Stir and let simmer for about 5 minutes.
Place seasoned cod fillets in a baking dish and pour the sauce over them.
Bake for 20-25 minutes or until the cod flakes easily with a fork.
Garnish with chopped cilantro or parsley before serving.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 2gSugar: 1gVitamin A: 200IUVitamin C: 5mgCalcium: 50mgIron: 2mg

Notes

For best results, use fresh cod fillets and don't forget to taste the sauce for seasoning before pouring over the cod.

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