Tasty Baked Cod in Coconut Lemon Cream Sauce – A Delicious & Easy Seafood Recipe

If you’re searching for a flavorful, healthy, and easy-to-make seafood dish, look no further than this baked cod in coconut lemon cream sauce. This recipe combines tender, flaky cod with a rich, creamy sauce infused with zesty lemon and aromatic coconut milk. Perfect for weeknight dinners or impressive meals for guests, this dish is quick, nutritious, and packed with restaurant-quality flavors.

In this post, we’ll cover:
✅ Why you’ll love this baked cod recipe
✅ Best type of cod to use
✅ Easy ingredient substitutions
✅ Perfect side dishes to pair with it
✅ Step-by-step cooking instructions
✅ Storage and reheating tips
✅ FAQs for perfect results every time

Let’s dive in!

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Why You’ll Love This Baked Cod Recipe

1. Quick & Easy (Ready in Under 45 Minutes!)

This baked cod recipe requires minimal prep and cooks in just 20-25 minutes, making it ideal for busy nights.

2. Healthy & Nutritious

Cod is a lean, high-protein fish rich in omega-3s, while coconut milk adds healthy fats without heaviness.

3. Simple Ingredients, Big Flavor

With just a handful of pantry staples, you can create a restaurant-worthy dish at home.

4. Versatile & Customizable

Swap ingredients based on what you have—this recipe is forgiving and adaptable.

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Best Type of Cod for Baking

For the best results, use:
✔ Fresh cod fillets (firm, glossy, no fishy odor)
✔ Thick-cut pieces (1-1.5 inches) for even cooking
✔ Pacific or Atlantic cod (both work well)

Frozen cod? No problem! Thaw it overnight in the fridge before using.

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Ingredient Substitutions

Ingredient	Substitution Options
Cod fillets	Haddock, halibut, pollock
Coconut milk	Cashew cream or half-and-half + coconut extract
Fresh ginger	1 tsp ground ginger or ginger paste
Fresh lemon	Bottled lemon juice (2 tbsp) or lime juice
Olive oil	Canola, vegetable, or coconut oil

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What to Serve with Baked Cod?

This creamy coconut lemon cod pairs perfectly with:
🍚 Jasmine or basmati rice (absorbs the sauce beautifully)
🥦 Steamed or roasted veggies (asparagus, broccoli, green beans)
🥗 Light salads (cucumber, mango, or avocado salad)
🥥 Cauliflower rice (for a low-carb option)

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Step-by-Step Instructions

Prep Time: 15-20 mins | Cook Time: 20-25 mins | Total Time: 35-45 mins

Ingredients:

✔ 21 oz (600g) cod fillets
✔ Salt & black pepper (to taste)
✔ 2 tbsp olive oil
✔ 1 medium onion (thinly sliced)
✔ 1 tbsp grated fresh ginger
✔ 2 garlic cloves (crushed)
✔ 1.2 cups (300ml) coconut milk
✔ 1 large lemon (juice + zest)

Instructions:

Step 1: Preheat Oven to 350°F (180°C)

• Ensures even baking.

Step 2: Season the Cod

• Pat cod fillets dry and season with salt & pepper.

Step 3: Make the Coconut Lemon Cream Sauce

1. Heat olive oil in a skillet over medium heat.
2. Sauté onion until soft (~3 mins).
3. Add ginger & garlic, cook for 1 minute.
4. Pour in coconut milk, simmer for 2-3 mins.
5. Stir in lemon zest & juice.

Step 4: Bake the Cod

1. Place cod in a baking dish.
2. Pour sauce over the fillets.
3. Bake for 20-25 mins (until cod flakes easily).

Step 5: Serve & Enjoy!

• Garnish with fresh herbs (cilantro or parsley).
• Serve with rice or veggies.

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 Why Baked Cod is a Healthy & Delicious Choice

Baked cod is one of the healthiest and most versatile seafood options available. This mild, flaky white fish is low in calories but high in protein, making it an excellent choice for those looking to maintain a balanced diet. A single serving of cod provides around 20-25 grams of protein with only about 90-100 calories, making it a great option for weight management and muscle recovery.

Another major benefit of cod is its omega-3 fatty acid content. While not as rich as salmon, cod still contains a good amount of these heart-healthy fats, which help reduce inflammation, improve brain function, and support cardiovascular health. Additionally, cod is a great source of vitamin B12, phosphorus, and selenium, all of which contribute to energy production, bone strength, and immune function.

What makes this baked cod in coconut lemon cream sauce even better is the light yet flavorful preparation. Unlike fried fish, baking retains the fish’s natural moisture without adding excess oil. The coconut milk in the sauce provides healthy medium-chain triglycerides (MCTs), which are easily digestible and can boost metabolism. The lemon adds a bright, tangy flavor while also aiding digestion and providing vitamin C.

For those watching their carb intake, this dish is naturally low-carb and keto-friendly, especially when paired with cauliflower rice or steamed greens. Whether you’re looking for a light lunch, a post-workout meal, or a nutritious family dinner, baked cod is a fantastic choice that doesn’t sacrifice flavor for health benefits.

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 How to Choose the Best Cod for Baking

Selecting the right cod fillets is crucial for achieving the best texture and flavor in this baked cod recipe. Here’s what to look for when buying cod:

1. Fresh vs. Frozen Cod

• Fresh cod should have a firm texture, glossy appearance, and a clean ocean-like smell (never fishy or ammonia-like).
• Frozen cod is a great alternative, as it’s often flash-frozen at peak freshness. Thaw it overnight in the fridge for best results.

2. Thickness Matters

• Choose fillets that are 1 to 1.5 inches thick for even cooking.
• Thin fillets may overcook quickly, while very thick pieces might need extra baking time.

3. Skin-On vs. Skinless

• Skin-on cod holds moisture better during baking and is easier to remove after cooking.
• Skinless cod works too but may dry out faster—keep an eye on baking time.

4. Sustainability Considerations

• Look for MSC-certified (Marine Stewardship Council) cod to ensure it’s sourced responsibly.
• Pacific cod is often considered more sustainable than Atlantic cod due to stricter fishing regulations.

By following these tips, you’ll ensure your baked cod in coconut lemon cream sauce turns out perfectly tender and flavorful every time.

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 Perfect Side Dishes to Pair with Baked Cod

A great side dish can elevate your baked cod in coconut lemon cream sauce from a simple meal to a restaurant-worthy dining experience. Here are some of the best pairings:

1. Rice Varieties

• Jasmine or basmati rice absorbs the creamy coconut sauce beautifully.
• Brown rice or quinoa adds extra fiber and nutrients for a healthier twist.

2. Roasted or Steamed Vegetables

• Asparagus, broccoli, or green beans complement the dish’s light, fresh flavors.
• Roasted carrots or Brussels sprouts add a slightly caramelized, savory contrast.

3. Refreshing Salads

• A simple cucumber salad with lime and mint balances the richness of the sauce.
• Mango avocado salad adds a tropical touch that pairs well with coconut.

4. Low-Carb Options

• Cauliflower rice keeps the meal light and keto-friendly.
• Zucchini noodles add a fresh, crunchy texture.

Each of these sides enhances the flavors and textures of the baked cod, making your meal well-rounded and satisfying. Whether you prefer something light and fresh or hearty and comforting, there’s a perfect pairing for everyone!

Storage & Reheating Tips

✔ Fridge: Store leftovers in an airtight container for up to 2 days.
✔ Reheat: Gently warm in the oven (300°F for 10 mins) or microwave (30-sec intervals).
✔ Make Ahead: Prep the sauce a day in advance for quicker cooking.

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FAQs – Perfect Baked Cod Every Time

1. Why does my coconut sauce look curdled?

• The lemon’s acidity can cause separation—just whisk vigorously to smooth it out.

2. Full-fat or light coconut milk?

• Full-fat is best for a creamier, richer sauce.

3. Should I remove the cod skin before baking?

• No! The skin keeps the fish moist and peels off easily after cooking.

4. How do I know when the cod is done?

• The fish should flake easily and reach 145°F (63°C) internally.

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Final Thoughts

This baked cod in coconut lemon cream sauce is a must-try for seafood lovers! It’s:
✅ Quick & easy
✅ Packed with flavor
✅ Healthy & satisfying