20 min · 1 serving · @The Mediterranean Dish
Mediterranean Baked Cod
Flaky cod coated in coriander, paprika and cumin-spiced flour, then baked in a garlicky lemon and olive oil sauce.
Nutrition per serving
- 390 kcal
- 32 g protein
- 11 g carbs
- 24 g fat
Ingredients
- 170 g cod fillet
- 1 tbsp chopped fresh parsley
- 1 ¼ tbsp fresh lemon juice
- 1 ¼ tbsp extra virgin olive oil
- ½ tbsp melted butter
- 1 ¼ garlic cloves, minced
- 10 g all-purpose flour
- ¼ tsp ground coriander
- 0.2 tsp sweet paprika
- 0.2 tsp ground cumin
- 0.2 tsp salt
- ⅛ tsp black pepper
Steps
- Heat the oven to 200°C. Whisk the lemon juice, olive oil and melted butter in a shallow dish, and mix the flour with the coriander, paprika, cumin, salt and pepper in another.
- Pat the cod dry, dip it in the lemon mixture, then coat it in the spiced flour.
- Sear in a hot oven-safe pan with a splash of the olive oil for about 2 minutes per side, just for colour.
- Stir the garlic into the remaining lemon sauce and pour it over the fish.
- Bake about 10 minutes until the cod flakes easily, then scatter with parsley.
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