Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe
This Gluten-Free Mediterranean Baked Cod with Lemon and Garlic is a vibrant and flavorful seafood dish featuring sustainably sourced cod fillets seasoned with aromatic spices, fresh lemon juice, garlic, and extra virgin olive oil. The cod is first seared to create a golden crust and then baked to perfection, resulting in tender, flaky fish infused with bright Mediterranean flavors and finished with fresh parsley for a refreshing touch.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
Scale
Fish and Coating
- 1.5 lb cod (sustainably sourced if possible)
- 1/2 cup all-purpose flour (gluten-free flour blend for gluten-free)
- 1 tsp ground coriander (freshly ground for best aroma)
- 3/4 tsp paprika
- 3/4 tsp ground cumin
- 3/4 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp red pepper flakes
Lemon-Garlic Basting Sauce
- 6 tbsp lemon juice (freshly squeezed)
- 5 tbsp olive oil (good quality extra virgin)
- 2 tbsp butter (unsalted, preferably Kerrygold)
- 6 garlic cloves (finely minced)
Finishing
- 1/4 cup fresh parsley (finely chopped)
Instructions
- Prepare Flour Mixture: Pat the cod dry with paper towels and place on a plate. In a small bowl, combine the gluten-free flour, ground coriander, paprika, ground cumin, salt, black pepper, and red pepper flakes. Mix well to distribute the spices evenly. Freshly grinding coriander seeds just before mixing enhances aroma and flavor.
- Make Lemon-Garlic Sauce: Preheat the oven to 400°F (205°C). In another small bowl, whisk together the freshly squeezed lemon juice, extra virgin olive oil, and slightly melted unsalted butter until well blended. Add the finely minced garlic cloves and stir thoroughly to create an aromatic basting sauce.
- Coat and Dredge Cod: Dip the dried cod fillets into the lemon-garlic sauce, coating both sides evenly. Immediately dredge the fillets in the seasoned flour mixture, shaking off any excess flour to ensure a light coating.
- Sear the Cod: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Carefully place the coated cod fillets in the skillet and sear each side for about 2 minutes or until golden brown. This step creates a flavorful crust and seals in the moisture.
- Bake the Cod: Pour the remaining lemon-garlic sauce over the seared cod in the skillet. Transfer the skillet to the preheated oven and bake for 8-10 minutes, or until the fish flakes easily with a fork and appears opaque throughout.
- Garnish and Serve: Remove the skillet from the oven and sprinkle the cod with freshly chopped parsley. Serve the cod directly from the skillet or transfer to a serving platter, spooning the pan juices over each portion to enhance flavor.
Notes
- Ensure to use a gluten-free flour blend to keep this recipe gluten-free and suitable for sensitive diets.
- Freshly squeezing lemon juice and freshly mincing garlic cloves significantly elevate the dish’s aromatic intensity.
- Searing the cod before baking locks in moisture and adds a desirable texture contrast.
- Using an oven-safe skillet simplifies the cooking process by allowing seamless transition from stovetop to oven.
- For sustainability, choose cod that is wild-caught or certified by responsible fisheries.
- Adjust red pepper flakes to preference for heat intensity.
Keywords: Mediterranean cod recipe, gluten-free baked fish, lemon garlic cod, healthy seafood dinner, baked cod with herbs
