Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe
A flavorful and gluten-free Mediterranean baked cod recipe featuring a zesty lemon and garlic sauce, aromatic spices, and a perfectly seared crust. This dish is quick to prepare and combines vibrant Mediterranean flavors with a healthy, satisfying main course.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Gluten Free
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 (I like Kerrygold unsalted butter)
- 6 garlic cloves (finely minced)
For serving:
- 1/4 cup fresh parsley (finely chopped)
Instructions
- Prepare Mise en Place and Season Mixture: Pat the cod dry with paper towels and set aside on a plate. In a small bowl, combine the all-purpose flour, ground coriander, paprika, ground cumin, salt, black pepper, and red pepper flakes. Stir well to evenly distribute the spices. Freshly grind coriander seeds just before mixing for the best aroma. Set aside the seasoned flour mixture.
- Create the Lemon-Garlic Oil Base: Preheat your oven to 400°F. In a small bowl, whisk together freshly squeezed lemon juice, extra virgin olive oil, and slightly melted butter to form a smooth base. Finely mince the garlic cloves and stir them into the lemon mixture thoroughly. This sauce will baste and infuse the fish with bright, aromatic flavors during baking.
- Coat and Sear the Fish: Dip the dried cod into the lemon-garlic mixture, coating both sides evenly. Immediately dredge the fish in the flour-spice mixture, shaking off excess. Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Sear the cod for 2 minutes on each side until golden brown to create a flavorful crust and seal in moisture.
- Bake and Finish: Pour the remaining lemon-garlic sauce over the seared cod. Transfer the skillet to the preheated oven and bake at 400°F for 8-10 minutes until the fish is opaque and flakes easily with a fork. Remove from oven and sprinkle fresh chopped parsley over the top to add a fresh, herbal brightness. Serve directly from the skillet or transfer to a platter, spooning the pan juices onto each portion.
Notes
- Freshly grinding the coriander seeds enhances the aroma significantly and elevates the dish.
- Searing the cod before baking seals in moisture and adds a nice crust, improving texture and flavor.
- Use an oven-safe skillet for seamless transition from stovetop searing to oven baking.
- Ensure the fish is opaque and flakes easily to avoid overcooking and dryness.
- Serve with a simple side of steamed vegetables or a light salad for a balanced Mediterranean meal.
Keywords: gluten free, Mediterranean, baked cod, lemon garlic, seafood, healthy fish recipe, cod recipe, easy baked fish
