Baked Cod in Coconut Lemon Cream Sauce
This elegant yet easy Baked Cod in Coconut Lemon Cream Sauce features tender, flaky white fish nestled in a creamy, citrusy coconut sauce infused with garlic, lemon, and herbs. It’s dairy-free, low-carb, and perfect for weeknights or special dinners. The subtle sweetness of coconut milk pairs beautifully with zesty lemon for a fresh, tropical twist on a classic seafood bake.
Prep & Cook Time
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Ingredients
For the Cod:
4 cod fillets (5–6 oz each), fresh or thawed
Salt and pepper, to taste
1 tbsp olive oil or coconut oil
For the Coconut Lemon Cream Sauce:
1 tbsp olive oil
3 cloves garlic, minced
1 small shallot or ¼ small onion, finely chopped
1 can (13.5 oz) full-fat coconut milk
Juice and zest of 1 lemon
1 tsp Dijon mustard (optional, for depth)
½ tsp salt (adjust to taste)
¼ tsp black pepper
¼ tsp crushed red pepper flakes (optional)
2 tbsp chopped fresh parsley or cilantro
1 tsp fresh thyme or ½ tsp dried (optional)
Optional Garnish:
Lemon slices
Fresh herbs
Toasted coconut flakes
Serving Suggestions
Garnish with fresh dill or parsley.
Add steamed green beans or asparagus on the side.
Sprinkle with toasted coconut flakes for crunch.
Instructions:
1. Preheat Oven
Preheat oven to 375°F (190°C). Lightly grease a baking dish with oil or cooking spray.
2. Season the Cod
Pat the cod fillets dry with paper towels. Season both sides with salt and pepper.
3. Prepare the Sauce
In a skillet over medium heat, warm olive oil. Saute garlic and shallot for 2–3 minutes until soft and fragrant.
4. Add Cream Base
Pour in coconut milk, lemon juice, lemon zest, Dijon mustard, salt, pepper, and red pepper flakes. Stir to combine. Let simmer gently for 4–5 minutes, allowing it to reduce slightly.
5. Combine & Bake
Place the cod fillets in the prepared baking dish. Pour the warm coconut lemon sauce over the fish. Bake for 18–20 minutes, or until cod flakes easily with a fork (internal temp 145°F / 63°C).
6. Finish & Serve
Sprinkle fresh parsley or cilantro on top. Serve with lemon slices and steamed veggies, rice, or cauliflower mash.
Tips & Notes
Use fresh cod if possible: frozen works too, just thaw and dry well.
Don’t overbake cod: it turns rubbery. Flaky done!
Full-fat coconut milk: is key for creaminess. Light versions may curdle.
No cod: Use haddock, halibut, or tilapia.
Add spinach or kale: to the sauce for extra nutrients.
Frequently asked questions FAQs
Q: Can I make this dairy-free?
A: It already is! Coconut milk replaces traditional cream.
Q: What sides go well with this?
A: Cauliflower rice, jasmine rice, roasted broccoli, or lemony quinoa work beautifully.
Q: Can I use frozen cod?
A: Yes. Thaw completely, pat dry, and remove excess moisture for best texture.
Q: Can I cook this on the stove instead of baking?
A: Yes! Simmer cod gently in the sauce in a covered pan for 8–10 minutes.
Q: Can I meal prep this dish?
A: Yes, it stores well for 2–3 days. Reheat gently on the stove or in the microwave.
Nutritional information:
Calories: ~320
Protein: 28g
Fat: 21g
Carbs: 4g
Fiber: 1g
Net Carbs: ~3g
Sugar: 1g
Sodium: 380mg
Cholesterol: 65mg