Exercise Clinic
Baked Cod with Lemon and Dill

Baked Cod with Lemon and Dill

Flaky white fish baked with fresh lemon and aromatic dill

💪 High Protein
🥗 Low Carb
❤️ Low Sat. Fat
✓ Diabetes Friendly

25m

Total

180

Calories

28g

Protein

4

Servings

Nutrition Information

2g

Carbs

0g

Fiber

2g

Net Carbs

6g

Fat

0

Ingredients

  • 4 (6oz each) Cod fillets (fresh or thawed)
  • 2 Lemon (one sliced, one juiced)
  • 1/4 cup Fresh dill (chopped)
  • 2 tbsp Olive oil
  • 1 tsp Garlic powder
  • 3/4 tsp Salt
  • 1/4 tsp White pepper

Instructions

  1. 1

    Preheat oven to 400°F and line a baking sheet with parchment paper

  2. 2

    Pat cod fillets completely dry with paper towels

  3. 3

    Arrange cod fillets on the prepared baking sheet, spacing them evenly

  4. 4

    Drizzle olive oil evenly over each fillet

  5. 5

    Sprinkle garlic powder, salt, and white pepper over the fish

  6. 6

    Squeeze fresh lemon juice over all fillets

  7. 7

    Top each fillet generously with chopped fresh dill

  8. 8

    Arrange lemon slices on top of and around the fish

  9. 9

    Bake for 12-15 minutes until fish flakes easily with a fork and is opaque throughout

  10. 10

    Remove from oven and let rest for 2 minutes

  11. 11

    Garnish with additional fresh dill and serve immediately

💡 Tips

  • •Don't overbake - cod cooks quickly and becomes rubbery if overdone
  • •Fish is done when it reaches 145°F internal temperature
  • •Works well with other white fish like halibut or tilapia
  • •Serve with roasted vegetables or a fresh salad