High Protein Baked Cod with Lemon and Herbs — 30g Protein

This high protein baked cod with lemon recipe is the easiest fish dinner on this site. Four fillets, one dish, lemon, garlic and herbs — 20 minutes from fridge to table, and no frying at all. A 6 oz cod fillet gives about 30g of protein for around 200 calories, which makes cod one of the leanest dinners you can cook.

Baked cod works because the oven does all the work. There is no splatter, no watching a pan, and the lemon keeps the fish bright instead of heavy. The only thing to watch is the time — cod goes from perfect to dry in a couple of minutes, so check it at 12 minutes and pull it out the moment it flakes.

Why you’ll love it

• 30g protein per serving, about 200 calories
• 20 minutes, one baking dish, almost no washing up
• No frying — lighter, and no oil splatter to clean
• Works with fresh or thawed frozen fillets

Ingredients (serves 4)

• 4 cod fillets, 6 oz each (about 680g total), patted dry
• 1 tbsp olive oil
• 1 tbsp butter, melted
• 3 garlic cloves, minced
• 1 lemon — zest and juice, plus slices for topping
• 1 tsp dried oregano
• 1/2 tsp paprika
• Salt and black pepper
• 2 tbsp chopped fresh parsley

Equipment used

• A baking dish (about 3-quart), for the fillets
• A small bowl, for the lemon-butter mix
• A citrus juicer, for the lemon

Instructions

1. Heat the oven to 200°C (400°F). Lightly oil the baking dish.
2. Pat the cod fillets dry with paper towels and lay them in the dish in a single layer. Season with salt and pepper.
3. Whisk the olive oil, melted butter, garlic, lemon zest, lemon juice, oregano and paprika in a small bowl.
4. Spoon the mixture over the fillets and lay lemon slices on top.
5. Bake 12–15 minutes, until the fish flakes easily with a fork and is opaque all the way through.
6. Sprinkle with fresh parsley and serve straight from the dish.

Tips

• Pat the fillets dry — wet fish steams instead of baking and the topping slides off.
• Do not overbake — cod goes from perfect to dry in a couple of minutes; check at 12 minutes.
• Frozen fillets work fine — thaw fully in the fridge overnight and pat dry.
• Leftovers keep 2 days in the fridge; reheat gently, covered, at a low oven temperature.

Nutrition (per serving) — Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Garlic Shrimp Zucchini Noodles
• High Protein Salmon and Quinoa Bowl
• High Protein Tuna and White Bean Salad

FAQ

How do I know the cod is done? Press a fork into the thickest part and twist — it should flake into layers and look opaque, not translucent. At 200°C that takes 12–15 minutes for a 6 oz fillet.

Can I use frozen cod? Yes — thaw it fully in the fridge overnight and pat it very dry before it goes in the dish.

Is it good for weight loss? At about 200 calories with 30g of protein it is one of the leanest dinners on the site — very filling for the calories.

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