Wellness
Nutrition
Calories: 270
Protein: 32 g
Carbohydrates: 4 g
Fat: 14 g
Fibre: 2 g
Sodium: 360 mg
Dinner
Herb-Crusted Baked Cod with Creamy Dill Sauce
5 min read
Flaky wild cod baked with a golden almond-herb crust, paired with a cool, refreshing dill and lemon sauce.
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12-second recipe video
Prep10 min
Cook12 min
Serves4
DifficultyEasy
What you'll need
Ingredients
Baked Cod & Crust:
• 4 (6 oz) wild cod fillets (fresh or thawed)
• ½ cup almond flour or almond meal
• 2 tbsp fresh parsley, finely chopped
• 1 tsp dried oregano
• ½ tsp garlic powder
• ½ tsp fine sea salt
• ¼ tsp freshly cracked black pepper
• 2 tbsp extra virgin olive oil or melted ghee
Creamy Dill Sauce:
• ⅓ cup plain Greek yogurt or avocado-oil mayonnaise
• 1 tbsp fresh dill, finely chopped
• 1 tbsp fresh lemon juice
• 1 clove garlic, finely minced
• 1 pinch fine sea salt
Let's make it
Instructions
1
Prep & Pre-bake setup: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Pat the cod fillets dry with paper towels and arrange them on the pan. Season both sides lightly with salt and black pepper.
2
Make the Herb Crust: In a small bowl, combine 1/2 cup panko breadcrumbs, 2 tablespoons melted butter, 1 tablespoon chopped fresh parsley, 1 teaspoon lemon zest, 1/2 teaspoon garlic powder, and a pinch of salt. Mix until the breadcrumbs are evenly moistened. Press the herb-crumb mixture firmly onto the top of each cod fillet.
3
Bake the Cod: Bake for 12–15 minutes until the breadcrumb crust is golden brown and the fish flakes easily with a fork (internal temperature reaches 145°F / 63°C).
4
Prepare the Creamy Dill Sauce: While the fish bakes, stir together 1/2 cup sour cream (or plain Greek yogurt), 1 tablespoon mayonnaise, 1 tablespoon fresh chopped dill, 1 tablespoon lemon juice, 1 minced garlic clove, and a pinch of salt and pepper in a bowl until smooth.
5
Serve: Plate the baked cod warm and serve with a generous dollop of the creamy dill sauce on top or on the side, accompanied by extra lemon wedges.
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