Name: Baked Cod with Lemon and Dill
Prep time: 15 min
Cook time: 14 min
Total time: 29 min
Ingredients: 4 fillets cod; 3/4 pound baby gold potatoes (cut in quarters); 1 zucchini (sliced); 2 tablespoons olive oil; 2 tablespoons lemon juice (freshly squeezed); 1 lemon (sliced); 1 teaspoon minced garlic; 1/8 teaspoon salt; 1/8 teaspoon pepper; 3 tablespoons dill (chopped)

Introduction to Baked Cod with Lemon and Dill

Imagine coming home after a long day, tired and hungry, yet craving something delicious that won't take forever to prepare. That’s where baked cod with lemon and dill comes in! This savory dish is not only packed with flavor but also incredibly simple to make. For young professionals, this one-dish wonder offers a chance to eat healthy without spending hours in the kitchen.

The combination of tender cod fillets, zesty lemon, and aromatic dill creates a delightful symphony of tastes that elevate your dinner experience. It's a fantastic way to incorporate more fish into your diet, with cod being rich in protein and low in calories.

Plus, when you throw in hearty baby gold potatoes and fresh zucchini, you’ve got a meal that’s both filling and satisfying. This one-pan recipe minimizes clean-up time—something every busy lifestyle can appreciate. According to the USDA, incorporating fish in your diet can improve heart health and boost brain function. So why not whip up this delicious baked cod and enjoy a nourishing dinner tonight?

For extra tips and tricks on preparing fish, check out resources from Seafood Nutrition Partnership.

Ingredients for Baked Cod with Lemon and Dill

Fresh ingredients you'll need

Creating a delicious Baked Cod with Lemon and Dill begins with quality ingredients that pack a punch of flavor. Here’s what you’ll need:

4 cod fillets: Fresh or thawed are best; aim for around 6 ounces each.
¾ pound baby gold potatoes: Cut them into quarters for even cooking.
1 zucchini: Slice it to complement the cod and add a vibrant touch.
2 tablespoons olive oil: Opt for extra virgin olive oil for added richness.
2 tablespoons lemon juice: Freshly squeezed is a must for that bright zing.
1 lemon: Sliced, to add layers of citrus flavor.
1 teaspoon minced garlic: Fresh garlic will elevate your dish.
⅛ teaspoon salt and pepper: Simple seasonings, but they enhance the dish.
3 tablespoons dill: Fresh, chopped dill is the star of the show!

Optional substitutes for specific ingredients

If you don’t have all the ingredients or want to mix it up a bit, here are some great substitutions:

Cod fillets: Try tilapia or haddock if you’re looking for alternatives.
Baby gold potatoes: You can use red potatoes or even sweet potatoes for a twist.
Zucchini: Bell peppers or asparagus can bring different textures and colors.
Olive oil: Avocado oil can be swapped if you prefer a higher smoke point.
Lemon juice: Lime juice works in a pinch, providing a unique flavor profile.
Dill: If you don’t have fresh dill, dried dill can suffice, but use half the amount.

By keeping these options in mind, you can enjoy a delightful meal tailored to your pantry! For more ideas, consider checking out some vegetable pairings or seasoning tips from sources like Epicurious or Serious Eats.

Preparing Baked Cod with Lemon and Dill

If you’re looking for a light yet satisfying meal, Baked Cod with Lemon and Dill is a stellar choice. Not only is it an easy one-dish dinner, but it's also bursting with fresh flavors that will delight your taste buds. Let’s dive into the preparation steps and make this fantastic dish together!

Gather and prep your ingredients

Before you begin, ensure you have everything ready. You’ll need:

4 fresh cod fillets
¾ pound baby gold potatoes, quartered
1 sliced zucchini
2 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
1 sliced lemon
1 teaspoon minced garlic
⅛ teaspoon salt
⅛ teaspoon pepper
3 tablespoons chopped dill

Don’t forget to preheat your oven to 400°F while you prep. This will save time later and help everything roast evenly. Fresh ingredients are key here—especially the dill, which really brings the dish to life.

Mix the seasoning blend

In a small mixing bowl, combine the olive oil, lemon juice, garlic, salt, pepper, and dill. This mixture is the key to locking in flavor. Stir well until everything is incorporated. The aroma of this blend already brings a world of flavor!

Prepare the potatoes and microwave

Toss the quartered potatoes into your baking dish and drizzle half of your delicious olive oil mixture over them. Give them a quick toss to ensure they’re well-coated. Next, pop the dish in the microwave for about 5 minutes. This quick step helps to partially cook the potatoes, so they’ll be perfectly tender when everything is baked.

Combine fish and veggies in the baking dish

After microwaving, it’s time to add the stars of this meal: the cod fillets and sliced zucchini. Place them gently on top of the potatoes and drizzle the remaining olive oil mixture over everything. Top with lemon slices to enhance the flavor and presentation. At this point, your dish should look as vibrant as it will taste!

Bake to perfection

Pop the baking dish in the oven and set your timer for 12 to 14 minutes. You’ll know it’s ready when the fish flakes easily with a fork. The combination of the lemon and dill elevates standard baked fish to something truly special.

Serve and enjoy your Baked Cod with Lemon and Dill! Consider garnishing with some extra fresh dill for that restaurant-style touch. If you’re interested in pairings, check out some healthy sides here. Enjoy your meal—it’s not just dinner; it’s an experience!

Variations on Baked Cod with Lemon and Dill

Lemon Herb Variations

Elevate your Baked Cod with Lemon and Dill with a twist! Consider using fresh herbs like parsley or tarragon alongside dill for a unique flavor profile. You can even combine different citrus juices—try lime or orange—to refresh the traditional lemon taste or add a hint of zest with lemon zest. The versatility of this dish allows you to experiment while keeping the basic elements intact.

Adding Different Vegetables for Texture

Struggling to find the perfect side? Why not add a medley of seasonal vegetables! Carrots, asparagus, or cherry tomatoes can complement the Baked Cod with Lemon and Dill, providing a delightful crunch. I often toss in bell peppers for a pop of color and sweetness. Just remember to adjust cooking times based on the vegetables you choose to ensure everything is perfectly tender.

Cooking tips and notes for Baked Cod with Lemon and Dill

Importance of Fresh Herbs

Using fresh dill can elevate your Baked Cod with Lemon and Dill to new heights! Fresh herbs not only enhance flavor but also add vibrant colors and nutritional benefits. If you're looking for freshness, consider visiting a local farmer’s market or growing your own herbs at home. Not only will you get the best flavor, but you'll also enjoy the satisfaction of harvesting your own herbs.

Tips for Ensuring the Fish is Cooked Properly

To achieve the perfect flaky texture in your cod, keep these tips in mind:

Check for doneness: The fish should be opaque and flake easily with a fork, usually after 12-14 minutes of baking.
Use a thermometer: An internal temperature of 145°F indicates that your cod is fully cooked.
Don’t overcook: Cod can easily dry out, so keep a close eye on it as it bakes.

Follow these simple guidelines, and you're sure to impress anyone at your dinner table with this delightful dish! Happy cooking!

Serving suggestions for Baked Cod with Lemon and Dill

What to pair with your baked cod

When it comes to enjoying your Baked Cod with Lemon and Dill, the right accompaniments can elevate the meal. Consider serving it with a refreshing side salad that includes mixed greens, cherry tomatoes, and a light vinaigrette. For a satisfying beverage, a sparkling mineral water with a splash of lemon can enhance the dish's citrusy notes.

Ideal side dishes to complement the meal

To round out your dinner, here are a few delightful side dishes to serve alongside:

Roasted Asparagus: Drizzled with olive oil and sprinkled with salt, these add a nice crunch.
Lemon Rice Pilaf: A fragrant option that pairs beautifully with the fish.
Steamed Broccoli: Simple yet nutritious, enhancing both texture and color on your plate.

These options not only complement the flavors of the Baked Cod with Lemon and Dill but also create a visually appealing and satisfying meal.

Time breakdown for Baked Cod with Lemon and Dill

Preparation time

Getting organized is key! You'll need about 15 minutes to prepare this delightful dish. This includes slicing the potatoes and zucchini, mixing the lemon and dill sauce, and preheating the oven.

Cooking time

Once everything is prepped, it’ll take about 14 minutes to bake the cod alongside the aromatic veggies. Keep an eye on it, and it’ll flake perfectly when done.

Total time needed

In just 29 minutes, you can have a delicious, healthy meal ready for you and your friends or family. With minimal cleanup and a burst of flavors, this Baked Cod with Lemon and Dill will quickly become a staple in your weeknight rotation.

For more tips on cooking fish, check out this comprehensive guide that breaks down the best methods and techniques!

Nutritional Information for Baked Cod with Lemon and Dill

Understanding the nutritional benefits of Baked Cod with Lemon and Dill can enhance your healthy eating journey, especially if you’re looking for nutritious weeknight dinners. Here’s a closer look at what’s packed in this delicious dish:

Calories

A single serving of Baked Cod with Lemon and Dill contains approximately 233 calories—a satisfying yet light choice for dinner.

Protein Content

This dish delivers a rich protein punch with about 19.5 grams per serving, making it a great option for muscle maintenance and overall health.

Key Vitamins and Minerals

Baked Cod with Lemon and Dill is not just tasty but also nutrient-dense:

Vitamin A: 60 IU
Vitamin C: 19.8 mg
Calcium: 22 mg
Iron: 0.93 mg

Incorporating ingredients like fresh dill and lemon not only enhances flavor but also boosts the dish's nutritional profile. For even more benefits, consider pairing it with a side of steamed greens or a fresh salad.

Craving more healthy recipe ideas? Check out credible sources like Healthline for nutritional insights and inspiration!

FAQs about Baked Cod with Lemon and Dill

What is the best way to store baked cod leftovers?

If you find yourself with leftover Baked Cod with Lemon and Dill, you can store it in an airtight container in the fridge for up to three days. For longer storage, consider freezing it—just wrap the cod tightly in plastic wrap, then in aluminum foil to prevent freezer burn.

Can I use frozen cod fillets?

Absolutely! Frozen cod fillets can be used in this recipe without any issues. Just make sure to thaw them in the refrigerator overnight or use the microwave's defrost function to save time. Cooking from frozen may require a few extra minutes, so check for doneness by ensuring the fish flakes easily with a fork.

How can I make this dish more flavorful?

For an extra flavor boost, try marinating the cod in the olive oil and lemon mixture for a couple of hours before baking. You can also experiment with adding herbs like parsley or a sprinkle of paprika for added depth. Remember, fresh ingredients really elevate the taste, so using fresh dill will make a noticeable difference!

For more tips on preparing seafood, check out these resources from Seafood Nutrition and EatingWell.

Conclusion on Baked Cod with Lemon and Dill

Baked Cod with Lemon and Dill is not just a meal; it's a delightful experience that brings a taste of Sweden to your dinner table. With its fresh flavors and wholesome ingredients, this dish is a fantastic option for busy weeknights. Enjoy every bite, and don’t forget to share your cooking journey on social media! If you crave more inspiration, check out this article on healthy fish recipes for exciting variations.