Lemon-Garlic Baked Cod with Toasted Pine Nuts & Fresh Parsley

This Mediterranean-inspired cod is all about clean, vibrant flavors: the fish stays incredibly moist thanks to the lemon-garlic-olive oil bath, while the pine nuts add a luxurious, nutty contrast and the parsley brings freshness. Serve it with roasted vegetables, quinoa, couscous, or a simple green salad for a complete, feel-good meal.

Servings: 4
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: About 25–30 minutes
Approximate Nutrition per Serving: ~280–320 kcal, ~28–32g protein

Ingredients

For the cod:

• 4 cod fillets (about 1 lb / 450 g total; fresh or thawed frozen—skinless or skin-on)
• 2 tablespoons extra-virgin olive oil
• 3–4 cloves garlic, very finely minced or grated
• Juice and zest of 1 large lemon (about 3–4 tablespoons juice)
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme (or 1 tsp fresh thyme leaves)
• ½ teaspoon fine sea salt (adjust to taste)
• ¼ teaspoon freshly ground black pepper

For the topping:

• ¼ cup (about 35 g) pine nuts, lightly toasted
• 2–3 tablespoons fresh parsley, finely chopped
• Optional: A pinch of red pepper flakes or smoked paprika for subtle warmth

For serving (optional sides):

• Lemon wedges
• Steamed asparagus, roasted zucchini, or a simple arugula salad

Step-by-Step Instructions

1. Preheat & prep
   Preheat oven to 400°F (200°C / 180°C fan). Line a baking sheet with parchment paper or lightly grease a baking dish for easy cleanup.
2. Season the cod
   Pat the cod fillets very dry with paper towels—this helps the seasoning stick and prevents steaming.
   In a small bowl, whisk together olive oil, minced garlic, lemon juice + zest, oregano, thyme, salt, and black pepper until well combined.
   Place fillets on the prepared baking sheet (skin-side down if skin-on). Spoon or brush the lemon-garlic mixture generously over each fillet, making sure to coat the tops and sides evenly.
3. Bake the cod
   Bake 15–20 minutes, depending on thickness. The fish is done when it turns opaque, flakes easily with a fork, and reaches an internal temperature of 145°F (63°C) at the thickest part. (Avoid overcooking—cod dries out quickly.)
   If you want a light golden top, switch to broil for the last 1–2 minutes (watch closely!).
4. Toast the pine nuts
   While the cod bakes, toast pine nuts in a dry skillet over medium-low heat for 3–5 minutes, shaking the pan frequently, until fragrant and lightly golden. Remove immediately to a plate to prevent burning.
5. Finish & serve
   Remove cod from the oven and let rest 2–3 minutes.
   Sprinkle toasted pine nuts and chopped fresh parsley generously over each fillet.
   Serve hot with extra lemon wedges on the side for squeezing. Pair with your favorite simple side—roasted veggies, quinoa, or a crisp salad work beautifully.

Pro Tips for Flaky, Moist Cod

• Dry the fish — Patting dry is essential for seasoning adhesion and preventing a watery bake.
• Don’t overbake — Check at 15 minutes; cod continues cooking slightly after removal.
• Pine nut timing — Toast them fresh while the fish bakes—they taste best warm and just golden.
• Make-ahead — Prep the marinade and coat the fish earlier; refrigerate up to 4 hours before baking.

Delicious Variations

• Herb upgrade — Add fresh dill, basil, or rosemary to the marinade.
• Spicy twist — Stir red pepper flakes or a dash of harissa into the oil mixture.
• Nut swap — Use toasted almonds, walnuts, or pistachios instead of pine nuts.
• Veggie boost — Place sliced cherry tomatoes, zucchini, or asparagus on the sheet pan with the fish.

This lemon-garlic baked cod with toasted pine nuts and parsley is light, zesty, garlicky, and full of Mediterranean charm—the flaky fish, crunchy nuts, and bright herbs make it a standout. It’s healthy, quick, and feels special! Try it this week and let me know your favorite side to pair it with in the comments. 🐟🍋🌿