Baked Cod in Coconut Lemon Cream Sauce

Introduction

Looking for a healthy, restaurant-quality dinner that’s ready in under 30 minutes? Say hello to this Baked Cod in Coconut Lemon Cream Sauce — a dish so simple yet indulgently flavorful, it’ll become your weeknight staple.

This recipe brings together tender flaky cod, a silky coconut cream sauce, and a bright punch of fresh lemon for an irresistibly light yet satisfying meal. It’s low-carb, gluten-free, dairy-free, and ready in one pan — making it ideal for everything from clean eating to entertaining guests.

Whether you’re cooking for two or meal-prepping for the week, this baked cod delivers elegance without effort.

Ingredients List

Here’s what you’ll need to bring this creamy, dreamy dish to life:

For the Cod:

4 cod fillets (about 5–6 oz each, fresh or thawed)
1 tbsp olive oil
Salt & pepper, to taste
½ tsp garlic powder
¼ tsp smoked paprika (optional, for color)

For the Coconut Lemon Cream Sauce:

1 tbsp olive oil
3 garlic cloves, minced
1 small shallot, finely chopped
1 cup full-fat coconut milk (from a can)
2 tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
½ tsp Dijon mustard
Salt & pepper, to taste
2 tbsp chopped fresh parsley or cilantro (for garnish)

🐟 Substitutes: Use halibut, haddock, or sea bass if cod isn’t available. Swap shallot for onion in a pinch.

Timing

Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: 28 minutes

⏱️ Under 30 minutes from start to table!

Step-by-Step Instructions

Step 1: Prep the Cod

Preheat oven to 400°F (200°C). Pat the cod fillets dry with paper towels. Rub with olive oil, salt, pepper, garlic powder, and paprika.

💡 Drying the fillets helps them brown and absorb seasoning better.

Step 2: Make the Sauce

Heat olive oil in a skillet over medium heat. Add shallot and garlic, sauté for 2 minutes until fragrant. Pour in coconut milk, lemon juice, lemon zest, and Dijon mustard. Stir to combine and season with salt and pepper. Simmer for 5 minutes to thicken slightly.

🍋 Dijon mustard gives a subtle tang and helps emulsify the sauce.

Step 3: Combine and Bake

Place the seasoned cod fillets in a baking dish. Pour the warm coconut lemon cream sauce over the fish.

Bake uncovered for 15–18 minutes, or until cod flakes easily with a fork and is opaque throughout.

🔥 Do not overbake — cod cooks quickly!

Step 4: Garnish and Serve

Sprinkle with chopped fresh parsley or cilantro. Serve immediately with your favorite sides.

Tips for Perfect Results

Always pat the cod dry to avoid excess moisture in the dish.
Don’t skip the lemon zest — it brightens the entire flavor profile.
Want more color? Broil the cod for 1–2 minutes at the end.
Use a ceramic or glass baking dish to retain heat and prevent sticking.

Nutrition Information (Per Serving)

Nutrient	Amount
Calories	280 kcal
Protein	32 g
Carbohydrates	3 g
Fat	16 g
Saturated Fat	10 g
Sodium	210 mg
Fiber	1 g

🌱 Keto-friendly, Whole30-approved, gluten-free, and dairy-free.

Healthier Alternatives

Light Coconut Milk – for fewer calories (but less richness).
Greek Yogurt (if not dairy-free) – add after baking for creaminess.
Swap cod for tofu or cauliflower steaks for a vegetarian version.
Reduce oil by using a non-stick pan and skipping the second drizzle.

Best Pairings & Serving Ideas

Serve over jasmine rice, cauliflower rice, or quinoa
Pair with steamed green beans, sautéed spinach, or roasted asparagus
Add a side of crusty bread to soak up the creamy sauce
Top with toasted almonds or capers for texture

🥥 This sauce is too good to waste — make extra and spoon it over veggies, shrimp, or chicken later in the week!

Storing & Reheating

Fridge: Store leftovers in an airtight container for up to 3 days.
Reheat: Gently reheat in a skillet over low heat with a splash of coconut milk to avoid drying out.
Freezer: Freeze cod in sauce for up to 2 months. Thaw overnight in fridge before reheating.

FAQs

Can I use frozen cod?

Yes — just thaw it completely and pat dry before seasoning and baking.

What’s the best way to tell if the cod is done?

It should be opaque and flake easily with a fork. Internal temp: 145°F (63°C).

Can I make the sauce spicier?

Absolutely! Add a pinch of red pepper flakes or a dash of hot sauce while simmering the sauce.

Is this coconut sauce sweet?

No — full-fat coconut milk adds richness, not sweetness. The lemon and garlic balance it perfectly.

Conclusion

This Baked Cod in Coconut Lemon Cream Sauce is everything we love about easy, elegant cooking. It’s healthy, flavorful, and so simple you’ll wonder why you ever settled for plain baked fish.

It’s also one of those rare recipes that feels gourmet but is totally doable on a Tuesday night.