Description

This Creamy Lemon Garlic Baked Cod is a flavorful, satisfying dish perfect for a quick and elegant dinner. Featuring tender wild-caught cod fillets baked in a rich and tangy coconut cream sauce infused with garlic, shallots, lemon, and a touch of spice, this recipe offers a dairy-free twist using heavy coconut cream and ghee or avocado oil. A crunchy panko topping adds texture, while fresh parsley and lemon wedges provide a bright finishing touch.

Ingredients

Scale

Fish

4 6 oz (170g) wild-caught, sustainably-sourced cod fillets

For Cooking and Sauce

1 1/2 Tbsp grass-fed ghee (sub avocado oil for strict dairy-free)
1 medium shallot, finely diced
5 large cloves garlic, minced or pressed
12 oz (340g) heavy coconut cream
2 tsp freshly squeezed lemon juice
1 tsp dijon mustard
3/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 pinches cayenne pepper (increase to 1/16 tsp for more heat)

Topping and Garnish

1/4 cup (25g) pork panko
Chopped parsley for garnish
Lemon wedges for serving
Extra ghee or avocado oil for greasing dish and brushing on cod fillets

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Instructions

Preheat the oven: Preheat your oven to 400ºF (205ºC) to prepare for baking the cod.
Prepare baking dish: Grease a 9×13 inch ceramic or glass baking dish with ghee or avocado oil to prevent sticking and enhance flavor.
Prep cod fillets: Pat the cod fillets dry with a paper towel to remove excess moisture. Place them evenly in the greased baking dish and season both sides with sea salt and freshly ground black pepper.
Make cream sauce: In a saucepan over medium heat, melt the ghee and sauté the finely diced shallot and minced garlic until fragrant and translucent. Stir in the heavy coconut cream, freshly squeezed lemon juice, dijon mustard, sea salt, black pepper, and cayenne pepper. Allow the mixture to heat through but not boil, then carefully pour the creamy sauce evenly around the cod fillets in the baking dish.
Bake: Brush the tops of the cod fillets with extra ghee or avocado oil, then sprinkle the pork panko evenly over the fillets for a crunchy topping. Place the baking dish in the preheated oven and bake for 14 to 16 minutes until the fish is opaque and flakes easily with a fork.
Broil for golden finish: After baking, switch the oven to broil. Broil the cod for an additional 3 to 5 minutes to achieve a golden brown and crispy panko crust. Watch closely to prevent burning.
Finish and serve: Remove the baked cod from the oven, garnish generously with chopped parsley, and serve with fresh lemon wedges on the side for squeezing over the fillets. Enjoy immediately.

Notes

Use avocado oil instead of ghee for a strict dairy-free version.
Heavy coconut cream adds richness while keeping the dish dairy-free, but full-fat canned coconut milk may be a substitute.
Adjust cayenne pepper quantity according to your preferred spice level.
Make sure cod fillets are patted dry before seasoning to ensure better browning and seasoning adherence.
Use wild-caught, sustainably-sourced cod for the best flavor and environmental benefit.
Baking times may vary slightly depending on the thickness of the fillets; watch for the fish to flake easily.