Description
Flaky, tender cod baked in a rich coconut lemon cream sauce a bright and comforting dish with tropical flavor and creamy citrus notes that pairs perfectly with rice or crusty bread.
Ingredients
4 cod fillets (about 6 oz each)
Salt and pepper, to taste
1 tbsp olive oil
1 small onion, finely chopped
3 garlic cloves, minced
1 can (13.5 oz) coconut milk (full-fat preferred)
1/2 cup heavy cream
Zest and juice of 1 lemon
1 tbsp Dijon mustard
1 tsp honey
1/2 tsp chili flakes (optional)
2 tbsp chopped fresh parsley or cilantro
Instructions
1. Preheat oven to 400°F (200°C). Lightly grease a baking dish large enough to fit the cod fillets in a single layer.
2. Season cod fillets with salt and pepper and set aside.
3. In a skillet over medium heat, heat olive oil and sauté onion until translucent, about 3 minutes. Add garlic and cook for another 30 seconds.
4. Stir in coconut milk, heavy cream, lemon zest, lemon juice, Dijon mustard, honey, and chili flakes. Bring to a gentle simmer for 3–4 minutes.
5. Taste and adjust seasoning with salt and pepper.
6. Pour the sauce into the prepared baking dish and nestle cod fillets into the sauce.
7. Bake uncovered for 15–18 minutes, or until the fish flakes easily with a fork.
8. Sprinkle with fresh parsley or cilantro before serving.
9. Serve warm with steamed rice, quinoa, or sautéed greens.
Notes
Use other white fish like halibut, haddock, or tilapia if cod isn’t available.
For a dairy-free version, omit heavy cream and add more coconut milk.
Add baby spinach or cherry tomatoes to the sauce before baking for extra color and nutrition.
- Prep Time: 10 mins
- Cook Time: 25 mins
- Category: Main Course
- Method: Baked
- Cuisine: Tropical Fusion
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 420
- Sugar: 3g
- Sodium: 380mg
- Fat: 31g
- Saturated Fat: 20g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 0g
- Protein: 32g
- Cholesterol: 80mg
Keywords: baked cod, coconut lemon sauce, creamy fish recipe, healthy seafood dinner