Enjoy Baked Cod in Coconut Lemon Cream Sauce for Dinner Tonight!
Seafood is an essential part of a healthy diet, and cod is one of the most versatile and nutritious options. Baked Cod in Coconut Lemon Cream Sauce is a delectable recipe that combines the mild, flaky texture of cod with the rich, creamy flavors of a coconut-based sauce. This dish is not only delicious but also packed with essential nutrients, making it a smart choice for a satisfying and wholesome meal.
Ingredients for Baked Cod in Coconut Lemon Cream Sauce
- 4 cod fillets, about 1 to 1.5 pounds total
- 1 can (13.5 oz) coconut milk
- 2 tablespoons fresh lemon juice
- Zest of 1 lemon
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- Salt and pepper to taste
- Fresh parsley for garnish
The cod fillets provide the main protein source, while the coconut milk creates a rich and creamy base for the sauce. The fresh lemon juice and zest add a bright, citrusy note that perfectly complements the mild flavor of the cod. Garlic and ginger provide depth and warmth to the sauce, resulting in a harmonious blend of flavors.
Preparation Steps for Baked Cod in Coconut Lemon Cream Sauce
Preheat your oven to 400°F (200°C). In a medium saucepan, combine the coconut milk, lemon juice, lemon zest, garlic, and ginger. Whisk the ingredients together and bring the mixture to a simmer over medium heat, stirring occasionally. Once the sauce is simmering, reduce the heat to low and let it cook for about 5 minutes, allowing the flavors to meld.
Meanwhile, season the cod fillets with salt and pepper. Place the seasoned cod in a baking dish or on a parchment-lined baking sheet. When the coconut lemon cream sauce is ready, pour it over the cod, ensuring the fillets are well coated.
Bake the cod in the preheated oven for 15-18 minutes, or until the fish flakes easily with a fork and is cooked through. The internal temperature of the cod should reach 145°F (63°C). Once the cod is baked, remove it from the oven and garnish with fresh parsley before serving.
The Benefits of Baking Cod
Baking is an excellent cooking method for cod, as it helps to retain the fish’s natural moisture and delicate texture. Unlike frying, baking doesn’t require additional oils or fats, making it a healthier option. The gentle heat of the oven allows the cod to cook slowly, resulting in a perfectly cooked, flaky, and tender fillet.
Baking is also a versatile technique that can be used for various types of seafood, including salmon, tilapia, and halibut. The key to achieving perfectly baked cod is to monitor the cooking time and temperature, ensuring the fish is cooked through without becoming dry or overcooked.
Nutritional Benefits of Baked Cod in Coconut Lemon Cream Sauce
Cod is an excellent source of lean protein, providing essential amino acids for muscle growth and repair. It is also low in calories and rich in omega-3 fatty acids, which are known to have numerous health benefits, including reducing inflammation and supporting heart health.
The use of coconut milk in this recipe adds a creamy, luscious texture while also providing healthy fats and nutrients. Coconut milk is a good source of medium-chain triglycerides (MCTs), which may have positive effects on metabolism and weight management. The fresh lemon juice and zest contribute vitamin C, which is important for immune function and skin health.
By using high-quality, fresh ingredients, this Baked Cod in Coconut Lemon Cream Sauce recipe is a nutritious and delicious option for a seafood-based meal.
Pairing Suggestions for Baked Cod in Coconut Lemon Cream Sauce
To complement the flavors of this dish, consider serving it with a light and refreshing side dish, such as a quinoa salad or steamed vegetables. The bright, citrusy notes of the coconut lemon cream sauce pair well with the nutty flavors of quinoa, while the steamed veggies provide a crisp, fresh contrast.
For beverages, a chilled white wine or a refreshing coconut water would be excellent choices. The creamy sauce and delicate cod would also pair nicely with a crisp, dry white wine, such as a Sauvignon Blanc or Pinot Grigio.
Variations and Substitutions for Baked Cod in Coconut Lemon Cream Sauce
To accommodate dietary preferences, you can easily modify this recipe. For a dairy-free option, you can substitute the coconut milk with a nut-based milk, such as almond or cashew milk. For a low-carb variation, you can serve the baked cod over a bed of zucchini noodles or cauliflower rice instead of traditional grains.
If you’re looking to switch up the flavors, you can try a spicy coconut sauce by adding a touch of red curry paste or crushed red pepper flakes. Alternatively, you can experiment with different herb combinations, such as fresh basil or cilantro, to create unique flavor profiles.
For those who enjoy exploring related recipes, you might also enjoy Baked Salmon with Creamy Lemon Sauce or Grilled Shrimp in Coconut Curry.
Frequently Asked Questions about Baked Cod in Coconut Lemon Cream Sauce
What type of cod is best for baking? Wild-caught cod or Pacific cod are excellent choices for this recipe, as they have a firm texture and mild flavor that pair well with the coconut lemon cream sauce.
Can I use frozen cod for this recipe? Yes, you can use frozen cod fillets for this recipe. Simply thaw the cod in the refrigerator before seasoning and baking.
How can I tell when the cod is done? The cod is cooked through when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).
Can I make the coconut lemon cream sauce ahead of time? Yes, you can prepare the sauce in advance and store it in the refrigerator for up to 3 days. Reheat the sauce gently before pouring it over the cod and baking.
What are some good substitutes for coconut milk? If you prefer a dairy-based sauce, you can substitute the coconut milk with heavy cream or Greek yogurt. For a nut-free option, unsweetened almond milk or cashew milk can also work well.
Conclusion
Baked Cod in Coconut Lemon Cream Sauce is a delightful seafood dish that combines the delicate flavor of cod with the rich, creamy goodness of a coconut-based sauce. This recipe is not only delicious but also packed with essential nutrients, making it a smart choice for a satisfying and healthy meal. Whether you’re a seafood lover or simply looking to incorporate more fish into your diet, this recipe is sure to delight your taste buds and leave you craving more. Give it a try and let us know what you think!
More Related Recipes You Might Enjoy
- Baked Salmon with Creamy Lemon Sauce
- Grilled Shrimp in Coconut Curry
- Pumpkin Whipped Feta Dip
- BBQ Bacon Stuffed Shells
Enjoy Baked Cod in Coconut Lemon Cream Sauce for Dinner Tonight!
- Total Time: 28 minutes
- Yield: 4 servings 1x
Description
Baked Cod in Coconut Lemon Cream Sauce is a delightful seafood dish that combines the delicate flavor of cod with the rich, creamy goodness of a coconut-based sauce. This recipe is not only delicious but also packed with essential nutrients, making it a smart choice for a satisfying and healthy meal.
Ingredients
4 cod fillets (1 to 1 1/2 pound total)
1 can (13.5 ounce) coconut milk
2 tablespoon fresh lemon juice
Zest of 1 lemon
2 cloves garlic, minced
1 tablespoon fresh ginger, minced
Salt and pepper to taste
Fresh parsley for garnish
Instructions
1. Preheat your oven to 400°F. In a medium saucepan, combine the coconut milk, lemon juice, lemon zest, garlic, and ginger. Whisk the ingredients together and bring the mixture to a simmer over medium heat, stirring occasionally. Once the sauce is simmering, reduce the heat to low and let it cook for about 5 minutes, allowing the flavors to meld.
2. Meanwhile, season the cod fillets with salt and pepper. Place the seasoned cod in a baking dish or on a parchment-lined baking sheet. When the coconut lemon cream sauce is ready, pour it over the cod, ensuring the fillets are well coated.
3. Bake the cod in the preheated oven for 15-18 minutes, or until the fish flakes easily with a fork and is cooked through. The internal temperature of the cod should reach 145°F. Once the cod is baked, remove it from the oven and garnish with fresh parsley before serving.
Notes
Baking is an excellent cooking method for cod, as it helps to retain the fish’s natural moisture and delicate texture. Unlike frying, baking doesn’t require additional oils or fats, making it a healthier option.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Seafood
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet
- Calories: 350
- Sugar: 2g
- Sodium: 300mg
- Fat: 20g
- Saturated Fat: 15g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 0g
- Protein: 30g
- Cholesterol: 70mg
Keywords: cod, seafood, coconut milk, lemon
