Baked Cod with Lemon and Garlic

Name: Baked Cod with Lemon and Garlic
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1/4 cup High Phenolic Extra Virgin Olive Oil; 1 1/2 lb cod fillets, skinless; 4 garlic cloves, minced; 1 lemon, zested and juiced; 2 tbsp fresh flat-leaf parsley, chopped; 3/4 tsp kosher salt; 1/4 tsp black pepper, freshly ground; 1/4 tsp red pepper flakes (optional); 2 tsp Ultra High Phenolic Extra Virgin Olive Oil, for finishing; 1 lemon lemon wedges, to serve

Tender, flaky baked cod with lemon, garlic, and good olive oil, ready in under 30 minutes. The lemon-garlic olive oil bakes right into the fish for a bright, silky Mediterranean dinner, then a peppery raw drizzle finishes the plate.

By Olivea Kitchen | Published July 18, 2026

Jump to Recipe

Prep 10 min

Cook 15 min

Total 25 min

Easy

Why We Love This Recipe

We love this recipe because it is genuinely good for you before anyone reaches for an olive oil bottle. Cod is a lean, mild fish that is high in protein and low in fat, and it bakes gently in its own juices with fresh lemon and garlic, so nothing gets fried or heavy. Lemon brings vitamin C and brightness, garlic adds flavor without salt, and fresh parsley finishes the plate with a little green. It is a light, clean, Mediterranean-diet plate that leaves you satisfied rather than weighed down.

The olive oil is where the flavor and the health come together. We bake the cod with High Phenolic Extra Virgin Olive Oil, a gentle, balanced oil that keeps the fish moist and carries the garlic and lemon into every flake. It is rich in polyphenols, specifically hydroxytyrosol, the most studied olive polyphenol, and it is lab-verified at 500+ mg/kg total polyphenols. That soft peppery character you taste is the polyphenols themselves, so the same oil that adds the flavor is the one carrying the health. Olivea is developed with Harvard-trained cardiologists who set the polyphenol target for each line, and it is USDA Certified Organic, single-origin from Messinia, Greece, early harvest, cold-pressed within hours, and qNMR-verified by the University of Athens. If you want to understand how the polyphenol reaches you, the bioavailability research is a clear place to start.

Polyphenols are highest in a fresh, high-phenolic oil and fade with time, light, and heat, so a raw finishing drizzle from a fresh bottle is how the most of them reach the plate. That is why we bake with the balanced oil and finish with a raw thread of the bold one. Olive oil is the cornerstone fat of the Mediterranean diet and is rich in monounsaturated fats, which makes this simple baked cod an easy, honest addition to the way you already like to eat.

View Nutrition Facts

Recipe Success Tips

Pat the cod completely dry before it goes in the dish.

Surface moisture steams the fish and dilutes the lemon-garlic oil. Blot each fillet with paper towels on both sides so the oil clings and the top picks up a little color in the last few minutes of baking.

Bake by thickness, not just by the clock.

Cod fillets vary a lot. A one-inch fillet is usually done at 12 to 14 minutes, while a thick center-cut piece may need 16 to 18. Pull it the moment it flakes with gentle pressure and reads 145 degrees at the thickest point.

Bloom the garlic in the oil off the heat.

Whisking minced garlic straight into the warm olive oil, lemon, and zest softens its raw bite and lets it perfume the oil without any risk of burning. Raw garlic on delicate fish can turn harsh, so this gentle infusion keeps it mellow.

Cook with the balanced oil, finish with the bold one.

Bake the cod in High Phenolic Extra Virgin Olive Oil, which stays smooth and gentle under oven heat and lets the fish stay the star. Then, right before serving, add a light raw drizzle of Ultra High Phenolic for a fresh, peppery top note.

Use a fresh bottle for the finishing drizzle.

A high-phenolic oil is at its most peppery and fragrant when the bottle is fresh, because polyphenols are highest in fresh oil and fade with time and light. Store it capped in a cool, dark cabinet and pour the raw finish from a recently opened bottle.

Zest the lemon before you juice it.

The zest holds most of the lemon's aroma, and it is far easier to grate a whole lemon than a squeezed half. Zest first, then juice, and add both to the oil for a rounder citrus flavor than juice alone.

Ingredients

servings

1/4 cup High Phenolic Extra Virgin Olive Oil
1 1/2 lb cod fillets, skinless
4 garlic cloves, minced
1 lemon, zested and juiced
2 tbsp fresh flat-leaf parsley, chopped
3/4 tsp kosher salt
1/4 tsp black pepper, freshly ground
1/4 tsp red pepper flakes (optional)
2 tsp Ultra High Phenolic Extra Virgin Olive Oil, for finishing
1 lemon lemon wedges, to serve

Kitchen Tools You'll Need

Chef's Knife

Cutting Board

Small Mixing Bowl

Whisk

Microplane/Zester

Baking Dish

How to Cook Baked Cod with Lemon and Garlic

PREP

Heat the oven to 400 degrees and lightly oil a baking dish large enough to hold the fillets in a single layer without crowding.

Pat the cod fillets dry on both sides with paper towels and season all over with the salt and black pepper. Let them sit at room temperature while you make the oil.

In a small bowl, whisk together the High Phenolic Extra Virgin Olive Oil, lemon zest, lemon juice, minced garlic, and red pepper flakes if using. Its gentle, balanced character carries the garlic and lemon into the fish without ever overpowering the mild cod.

BAKE

Arrange the cod in the prepared dish and spoon the lemon-garlic oil evenly over each fillet, letting it pool around the fish.

Bake for 12 to 15 minutes, until the cod turns opaque and flakes easily with gentle pressure and reads 145 degrees at the thickest point. Thicker fillets may need a few extra minutes.

FINISH

Spoon the pan juices back over the fish, then add a light raw drizzle of Ultra High Phenolic Extra Virgin Olive Oil for a fresh, peppery lift on top of the warm, mellow baked oil.

Scatter with chopped parsley and serve right away with lemon wedges alongside.

Recipe Notes

Serving Suggestions

Serve the cod over something that can soak up the lemony pan juices: a scoop of Greek lemon rice, buttery orzo, or crusty bread. A simple green salad or roasted vegetables round it out. If you love this bright, garlicky style of fish, try our lemon butter cod or the herb-forward lemon dill halibut next.

Variations

Swap the cod for another firm white fish and adjust the time to thickness, the way we do in our baked tilapia with lemon and our all-purpose lemon fish recipe. Add a handful of halved cherry tomatoes or a scatter of capers and olives to the dish before baking for a more Mediterranean plate, or stir chopped dill into the oil in place of the parsley.

Which Olivea Oil to Use

Bake the fish in the gentle, balanced High Phenolic Extra Virgin Olive Oil so it supports the delicate cod rather than dominating it. For the raw finishing drizzle, reach for the bolder Ultra High Phenolic; a light thread is plenty on mild fish, and you can skip it entirely if you prefer a softer plate.

Storage Tips

Baked cod is best the day it is made, but leftovers keep in an airtight container in the refrigerator for up to two days. Warm gently in a low oven, covered, just until heated through, since high reheating heat can dry out the fish. Store your olive oil capped in a cool, dark cabinet to keep it fresh and fragrant.

Nutrition Facts per Serving

Nutrition Facts

Serving size 1 fillet with oil (about 6 oz)

Calories 280

% Daily Value*

Total Fat 16g21%

Saturated Fat 2.5g13%

Trans Fat 0g

Unsaturated Fat 13g

Monounsaturated Fat 11g

Polyunsaturated Fat 1.8g

Cholesterol 73mg24%

Sodium 470mg20%

Total Carbohydrate 2g1%

Dietary Fiber 0.5g2%

Total Sugars 0.5g

Includes 0g Added Sugars 0%

Protein 31g62%

Vitamin A 24mcg3%

Vitamin C 11mg12%

Vitamin D 1.2mcg6%

Calcium 32mg2%

Iron 0.7mg4%

Potassium 620mg13%

* Percent Daily Values are based on a 2,000 calorie diet.

The Best No-Cook Way to Get Olive Oil Benefits

This baked cod delivers olive polyphenols two ways, baked into the fish and drizzled on raw at the finish. For an easy daily habit beyond the plate, the Olivea Hydroxytyrosol Supplement offers a simple, no-cook way to get olive polyphenols every day.

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$40.00

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Frequently Asked Questions

What temperature and how long do you bake cod with lemon and garlic?

Bake cod at 400 degrees for 12 to 15 minutes, depending on thickness. It is done when it turns opaque, flakes easily with gentle pressure, and reads 145 degrees at the thickest point.

Should I use fresh or frozen cod for baked cod?

Both work well. If using frozen cod, thaw it fully in the refrigerator overnight and pat it very dry before baking, since extra moisture will steam the fish and dilute the lemon-garlic oil.

How do I keep baked cod from turning out dry?

Do not overbake, and pull the fish the moment it flakes and hits 145 degrees. Baking it in olive oil and spooning the pan juices back over the fillets also keeps it moist and silky.

What kind of olive oil is best for baked cod?

A gentle, balanced extra virgin olive oil like Olivea High Phenolic is ideal for baking, since it supports the mild fish without overpowering it. A raw finishing drizzle of the bolder Ultra High Phenolic adds a fresh peppery lift at the table.

Is baked cod with lemon and garlic healthy?

Cod is a lean, high-protein fish, and this recipe bakes it simply with lemon, garlic, and olive oil rather than frying it. It fits an easy Mediterranean-diet pattern that leans on fish, olive oil, and fresh produce.

What can I serve with baked cod?

It pairs well with lemon rice, orzo, crusty bread, roasted vegetables, or a simple green salad. Anything that can soak up the bright, garlicky pan juices is a good match.

Can I make baked cod without butter?

Yes. This version uses olive oil instead of butter, which keeps it dairy-free and gives the fish a clean, fruity flavor. The lemon-garlic olive oil provides all the richness the dish needs.

What other fish can I use in this recipe?

Any firm white fish works, such as halibut, haddock, tilapia, or sea bass. Adjust the baking time to the thickness of the fillets and check for doneness at the thickest point.

How do I know when cod is fully cooked?

Cooked cod turns from translucent to opaque white and flakes apart easily when nudged with a fork. An instant-read thermometer should show 145 degrees at the center.

Can I prep baked cod ahead of time?

You can whisk the lemon-garlic oil and season the fish a few hours ahead, then keep both covered in the refrigerator. Bake just before serving, since cod is at its best fresh from the oven.