Introduction
Looking for an easy fish dinner that's ready in under 30 minutes? This baked cod with butter sauce recipe delivers perfectly flaky, tender fish with a luxurious lemon butter finish that tastes like it came from a fancy restaurant. Whether you're new to cooking seafood or a seasoned pro, this healthy seafood recipe is foolproof and impressive enough for both busy weeknights and special occasions.
Cod is a mild, versatile white fish that's packed with lean protein and essential nutrients, making it an excellent choice for health-conscious home cooks. When baked properly, cod becomes incredibly tender and flaky, providing the perfect canvas for a bright, buttery sauce. This lemon butter cod requires minimal ingredients, simple techniques, and delivers maximum flavor with every bite.
Why You'll Love This Recipe
This cod with butter sauce checks all the boxes for a winning dinner:
Quick and Easy: From prep to plate in just 25 minutes, making it perfect for those hectic evenings when you need something nutritious fast.
Healthy and Nutritious: Cod is naturally low in calories and fat while being rich in protein, vitamin B12, selenium, and omega-3 fatty acids that support heart and brain health.
Minimal Ingredients: You likely have everything you need already – just fresh cod, butter, lemon, garlic, and a few pantry staples.
Versatile: This baked cod pairs beautifully with countless sides and adapts easily to different flavor profiles and dietary needs.
Beginner-Friendly: Even if you've never cooked fish before, this straightforward method guarantees success every time.
Ingredients You'll Need
For the Baked Cod:
- 4 cod fillets (6 ounces each, about 1 inch thick)
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
For the Lemon Butter Sauce:
- 4 tablespoons grass-fed butter
- 3 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley, chopped
- Pinch of sea salt
Ingredient Notes and Substitutions
Cod Fillets: Look for fresh, sustainably caught cod with firm, translucent flesh and a mild ocean smell. Frozen cod works beautifully too – just thaw it completely in the refrigerator overnight before cooking.
Butter: Grass-fed butter provides superior flavor and more omega-3 fatty acids. For a dairy-free version, use ghee or a plant-based butter alternative.
Lemon: Fresh lemon juice is essential for brightness. Bottled lemon juice won't provide the same vibrant flavor.
Garlic: Fresh garlic creates the best flavor, but in a pinch, you can use 1/2 teaspoon of garlic powder in the sauce.
Fresh Herbs: Parsley is classic, but fresh dill, cilantro, or chives also work wonderfully with this easy fish dinner.
Step-by-Step Instructions
Prepare the Cod
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease a baking dish. Pat the cod fillets completely dry with paper towels – this crucial step ensures proper browning and prevents a watery dish.
Season the Fish
Brush both sides of each fillet with olive oil. In a small bowl, combine the salt, pepper, garlic powder, and paprika. Sprinkle this seasoning mixture evenly over both sides of the cod fillets.
Bake the Cod
Arrange the seasoned fillets on your prepared baking sheet, leaving space between each piece for even cooking. Bake for 12-15 minutes, depending on thickness. The cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F. The fish should be opaque throughout with a slightly firm texture.
Make the Lemon Butter Sauce
While the cod bakes, prepare your sauce. In a small saucepan over medium heat, melt the butter. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned. Remove from heat and stir in the lemon juice, lemon zest, chopped parsley, and a pinch of salt.
Finish and Serve
Once the cod is perfectly baked, remove it from the oven and immediately drizzle the warm lemon butter sauce over each fillet. Serve right away while the fish is hot and the sauce is glossy.
Tips for Perfect Baked Cod
Don't Overcook: Cod can become dry and rubbery if overcooked. Start checking for doneness at the 10-minute mark if your fillets are on the thinner side.
Even Thickness: If your fillets vary in thickness, fold the thinner tail end under itself to create uniform thickness for even cooking.
Room Temperature: Let cod sit at room temperature for 10-15 minutes before baking for more even cooking throughout.
High Heat: The 400°F temperature is ideal for cod – hot enough to cook quickly while keeping the interior moist.
Fresh is Best: While frozen cod works well, fresh fish typically has better texture and flavor for this simple preparation.
Serving Suggestions
This lemon butter cod pairs beautifully with a variety of healthy sides to create a complete, balanced meal.
Vegetable Sides: Roasted asparagus, steamed broccoli, sautéed green beans, or roasted Brussels sprouts complement the mild fish perfectly. A crisp green salad with a light vinaigrette adds freshness and crunch.
Starch Options: Serve alongside quinoa, brown rice, cauliflower rice, or roasted sweet potato wedges for a satisfying, nutrient-dense meal. Garlic mashed potatoes or herb-roasted fingerling potatoes also make excellent companions.
Grain Bowls: Transform this baked cod into a nourishing bowl with mixed greens, cherry tomatoes, cucumber, avocado, and your favorite whole grain.
Light and Fresh: For a Mediterranean-inspired plate, serve with a Greek salad, lemon herb couscous, and a side of hummus.
Low-Carb Option: Pair with zucchini noodles, cauliflower mash, or a generous portion of sautéed spinach with garlic.
Recipe Variations
Herb Butter Cod
Add fresh thyme, rosemary, or dill to the butter sauce for an aromatic twist on the classic lemon butter version.
Spicy Cod
Mix a pinch of red pepper flakes or cayenne into the seasoning blend for a gentle kick. Add a dash of hot sauce to the butter sauce if you like extra heat.
Mediterranean Baked Cod
Top the cod with sliced tomatoes, Kalamata olives, and capers before baking. Finish with the lemon butter sauce and fresh basil.
Asian-Inspired
Replace the butter sauce with a mixture of coconut aminos, fresh ginger, lime juice, and a touch of sesame oil for an Asian flavor profile.
Pesto Cod
Skip the butter sauce and top the baked cod with a dollop of fresh basil pesto and cherry tomatoes.
Nutrition Information
This baked cod with butter sauce is a nutritional powerhouse that fits beautifully into various healthy eating plans. Each serving provides approximately:
- Calories: 250-280
- Protein: 35-38g
- Fat: 12-14g
- Carbohydrates: 2-3g
Cod is an excellent source of high-quality lean protein, essential for muscle maintenance, tissue repair, and satiety. It's rich in vitamin B12, which supports nerve function and energy production, and selenium, a powerful antioxidant that supports immune health and thyroid function.
The omega-3 fatty acids in cod, though lower than in fatty fish like salmon, still contribute to heart health and reduced inflammation. This healthy seafood recipe is naturally low in mercury, making it safe for regular consumption.
The butter sauce, while adding richness, uses modest amounts and provides fat-soluble vitamins A, D, E, and K. Grass-fed butter offers additional omega-3s and conjugated linoleic acid (CLA), which may support metabolic health.
Storage and Reheating
Refrigerator: Store leftover baked cod in an airtight container in the refrigerator for up to 2 days. Keep the butter sauce separate if possible to maintain the best texture.
Freezing: While fresh cooked cod can be frozen for up to 2 months, the texture may become slightly softer upon thawing. Freeze portions individually wrapped in plastic wrap, then placed in a freezer bag.
Reheating: Gently reheat cod in a 275°F oven for 8-10 minutes until warmed through. Avoid the microwave if possible, as it can make the fish rubbery. Add a splash of fresh lemon juice or a small pat of butter before reheating to restore moisture.
Make-Ahead: You can season the cod up to 4 hours ahead and keep it refrigerated until baking time. The butter sauce can be made a day in advance and gently rewarmed before serving.
Frequently Asked Questions
Can I use other types of fish?
Absolutely! This recipe works wonderfully with halibut, haddock, sea bass, or tilapia. Adjust cooking time based on the thickness of your chosen fish.
How do I know when cod is done?
Cod is fully cooked when it reaches 145°F internally and flakes easily with a fork. The flesh should be opaque and separate into large, moist flakes.
Why is my cod watery?
Excess moisture usually comes from not patting the fish dry before seasoning or from frozen fish that wasn't properly thawed and drained. Always thoroughly dry your fillets.
Can I make this dairy-free?
Yes! Use ghee or a high-quality plant-based butter alternative in the sauce. The flavor will be slightly different but still delicious.
Is cod sustainable?
Look for Pacific cod or Atlantic cod certified by the Marine Stewardship Council (MSC) for the most sustainable options.
Why This Easy Fish Dinner Works
This baked cod recipe succeeds because it respects the delicate nature of the fish while enhancing its mild flavor with complementary ingredients. The high-heat baking method creates a slightly firm exterior while keeping the interior incredibly moist and tender.
The lemon butter sauce adds richness without overwhelming the fish, and the bright acidity from the lemon cuts through the butter beautifully. Garlic and fresh herbs provide aromatic complexity that elevates this simple dish into something special.
For anyone intimidated by cooking fish, this recipe builds confidence. The method is straightforward, the cooking time is forgiving (within reason), and the results are consistently impressive.
Final Thoughts
This baked cod with butter sauce proves that healthy eating doesn't mean sacrificing flavor or spending hours in the kitchen. With minimal prep, wholesome ingredients, and a quick cooking time, you can enjoy restaurant-quality fish at home any night of the week.
The combination of lean protein, healthy fats, and fresh flavors makes this dish both nourishing and satisfying. Whether you're cooking for yourself, your family, or entertaining guests, this easy fish dinner delivers every time.
Try this lemon butter cod recipe tonight and discover just how simple and delicious healthy seafood can be. Once you master this basic technique, you'll find yourself turning to baked cod again and again as a reliable, nutritious meal solution.
Baked Cod with Butter Sauce Recipe: Flaky and Easy
Flaky baked cod finished with a rich lemon butter sauce, simple, fast, and perfect for busy nights.
Ingredients
- 4 cod fillets (6 ounces each)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 4 tablespoons butter
- 2 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 1 tablespoon fresh parsley, chopped
- Lemon wedges for serving
Instructions
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or lightly grease it.
- Pat the cod fillets dry with paper towels and place them on the prepared baking sheet.
- Drizzle the olive oil over the cod fillets and rub to coat evenly.
- In a small bowl, combine salt, black pepper, garlic powder, and paprika. Sprinkle the seasoning mixture evenly over both sides of the cod fillets.
- Bake the cod in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145 degrees F.
- While the cod is baking, prepare the butter sauce. In a small saucepan over medium heat, melt the butter.
- Add the minced garlic to the melted butter and cook for 1-2 minutes until fragrant, stirring frequently.
- Remove from heat and stir in the lemon juice and chopped parsley.
- Once the cod is done, remove from the oven and transfer to serving plates.
- Drizzle the lemon butter sauce over the baked cod fillets.
- Serve immediately with lemon wedges on the side.
Equipment
- Baking sheet
- Parchment paper
- Small bowl
- Small saucepan
- Paper towels
Notes
- Choose cod fillets that are similar in thickness for even cooking.
- Do not overcook the fish or it will become dry. The cod is done when it flakes easily and is opaque throughout.
- You can substitute cod with other white fish like haddock, halibut, or tilapia.
- For extra flavor, add a pinch of red pepper flakes to the butter sauce.
- Fresh parsley can be replaced with fresh dill or chives.