Description

This Creamy Lemon Garlic Baked Cod recipe features tender wild-caught cod fillets baked in a luscious coconut cream sauce infused with garlic, shallots, fresh lemon juice, and Dijon mustard. Topped with a crispy pork panko crust and finished with a golden broil, it offers a delightful blend of creamy, tangy, and savory flavors—perfect for a healthy, satisfying weeknight dinner.

Ingredients

Scale

Fish

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

Sauce

1 1/2 Tbsp grass-fed ghee (substitute 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 & 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 ensure it reaches the perfect temperature for baking the cod evenly.
Prepare baking dish: Grease a 9×13 inch ceramic or glass baking dish using ghee or avocado oil. This prevents the fish from sticking and adds flavor.
Prep cod fillets: Pat dry each cod fillet with paper towels. Place them in the prepared baking dish, then season evenly with sea salt and freshly ground black pepper.
Make cream sauce: In a saucepan over medium heat, melt the ghee. Sauté the finely diced shallot and minced garlic until fragrant and translucent, about 2-3 minutes. Stir in the heavy coconut cream, freshly squeezed lemon juice, Dijon mustard, sea salt, black pepper, and cayenne pepper. Allow the sauce to warm through but do not boil. Pour the mixture evenly around the cod fillets in the baking dish.
Bake: Brush the top of each cod fillet with an extra layer of ghee or avocado oil. Sprinkle the pork panko evenly over the fillets to create a crunchy topping. Bake in the preheated oven for 14-16 minutes, or until the fish flakes easily with a fork.
Broil: For a golden brown, crispy crust, switch the oven to broil and cook the cod for an additional 3-5 minutes. Watch carefully to prevent burning.
Finish and serve: Remove the dish from the oven and garnish with chopped fresh parsley. Serve immediately alongside lemon wedges to squeeze over the fish for extra brightness.

Notes

*Heavy coconut cream is used instead of dairy cream to provide richness and creaminess while keeping the recipe dairy-free except for the use of ghee. Avocado oil can be substituted for ghee for fully dairy-free preparation.
**Pork panko gives a crunchy, flavorful topping but can be substituted with a plant-based or gluten-free panko if preferred.
Adjust cayenne pepper level to control the heat according to your preference.
Ensure cod fillets are fully dried before seasoning to help achieve a better texture.
Use wild-caught, sustainably sourced cod for best flavor and environmental responsibility.