Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe

Introduction

This Gluten-Free Mediterranean Baked Cod with Lemon and Garlic is a bright and flavorful dish perfect for a healthy weeknight dinner. Coated in a spiced flour mix and baked in a zesty lemon-garlic sauce, the cod stays tender and flaky with a delicious crust. It’s simple to prepare and brings a taste of the Mediterranean to your table.

Ingredients

• 1.5 lb cod (sustainably sourced if possible)
• 1/2 cup all-purpose flour
• 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
• 6 tbsp lemon juice (freshly squeezed)
• 5 tbsp olive oil (good quality extra virgin)
• 2 tbsp butter (unsalted, Kerrygold recommended)
• 6 garlic cloves (finely minced)
• 1/4 cup fresh parsley (finely chopped, for serving)

Instructions

1. Step 1: Pat the cod dry with paper towels and set aside on a plate. In a small bowl, combine the flour, ground coriander, paprika, cumin, salt, black pepper, and red pepper flakes. Stir well to evenly mix the spices. Freshly grinding the coriander seeds before mixing enhances the aroma.
2. Step 2: Preheat your oven to 400°F. In another small bowl, whisk together the fresh lemon juice, extra virgin olive oil, and slightly melted butter. Add the finely minced garlic and stir well to create the lemon-garlic basting sauce.
3. Step 3: Dip the dried cod into the lemon-garlic mixture, coating both sides thoroughly. Then dredge it in the flour-spice mixture, shaking off any excess flour.
4. Step 4: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Sear the cod for 2 minutes on each side until golden brown, forming a flavorful crust.
5. Step 5: Pour the remaining lemon-garlic sauce over the seared cod. Transfer the skillet to the preheated oven and bake for 8-10 minutes, until the fish flakes easily with a fork and is opaque throughout.
6. Step 6: Remove from the oven and sprinkle the fresh parsley over the top. Serve directly from the skillet or transfer to a platter, spooning the pan juices over each portion.

Tips & Variations

• For extra flavor, try using smoked paprika instead of regular paprika.
• Freshly grinding the coriander seeds just before mixing intensifies the aroma and taste.
• If you prefer a milder dish, reduce or omit the red pepper flakes.
• Any firm white fish such as halibut or haddock can be substituted for cod.
• Serve with a side of roasted vegetables or a light salad to complete the Mediterranean theme.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a low oven or microwave to avoid drying out the fish. It’s best enjoyed fresh but reheats well when handled carefully.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe dairy-free?

Yes, you can substitute the butter with an equal amount of olive oil or a dairy-free butter alternative to keep the recipe dairy-free.

What can I serve with this baked cod?

This cod pairs well with roasted vegetables, steamed rice, quinoa, or a fresh green salad for a balanced Mediterranean meal.

Gluten-Free Mediterranean Baked Cod with Lemon and Garlic Recipe

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★★★★★

4.9 from 608 reviews

A delicious and aromatic Gluten-Free Mediterranean Baked Cod recipe featuring fresh lemon, garlic, and a blend of warm spices. The cod is first seared to create a golden crust, then baked in a lemon-garlic sauce for a tender, flaky finish. This dish is perfect for a healthy, flavorful dinner, garnished with fresh parsley for brightness.

• Author: Zane
• 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 1x2x3x

For the Cod:

• 1.5 lb cod (sustainably sourced if possible)

For the Coating:

• 1/2 cup all-purpose gluten-free flour
• 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

For the Lemon Sauce:

• 6 tbsp lemon juice (freshly squeezed)
• 5 tbsp olive oil (good quality extra virgin)
• 2 tbsp butter (I like Kerrygold unsalted butter)
• 6 garlic cloves (finely minced)

For Serving:

• 1/4 cup fresh parsley (finely chopped)

Instructions

1. Prepare the spice coating: Pat the cod dry with paper towels and set aside. In a small bowl, combine gluten-free flour, freshly ground coriander, paprika, cumin, salt, black pepper, and red pepper flakes. Stir well to distribute the spices evenly. Set aside.
2. Make the lemon-garlic sauce: Preheat your oven to 400°F (200°C). In a small bowl, whisk together freshly squeezed lemon juice, extra virgin olive oil, and slightly melted unsalted butter until combined. Finely mince the garlic and stir into the lemon mixture to create an aromatic basting sauce.
3. Coat the cod: Dip the dried cod into the lemon-garlic mixture, coating both sides evenly. Immediately dredge the fish in the flour-spice mixture, shaking off any excess flour to ensure a thin, even coating.
4. Sear the cod: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat until shimmering. Place the cod fillets in the skillet and sear for 2 minutes on each side until a golden brown crust forms. This sear helps lock in flavor and creates a restaurant-quality texture.
5. Bake the cod: Pour the remaining lemon-garlic sauce over the seared cod. Transfer the skillet to the preheated 400°F oven and bake for 8-10 minutes, or until the cod flakes easily when tested with a fork and is opaque throughout.
6. Garnish and serve: Once baked, sprinkle the fresh chopped parsley over the top to add brightness and a fresh herbaceous note. Serve directly from the skillet or transfer to a serving platter, spooning the pan juices over each portion for maximum flavor.

Notes

• Use gluten-free flour to make the recipe gluten-free while maintaining the coating texture.
• Freshly ground coriander seeds significantly enhance the aroma and flavor of the dish.
• Adjust red pepper flakes according to your heat preference.
• The searing step adds a delicious crust; do not skip it even though the fish finishes in the oven.
• Ensure the skillet is oven-safe before transferring to bake.
• Serve with a side of steamed vegetables or a Mediterranean salad for a complete meal.

Keywords: gluten-free cod, Mediterranean baked cod, lemon garlic fish, baked cod recipe, healthy seafood, Mediterranean cuisine, gluten-free seafood