Low Sodium Baked Cod Recipe
This low sodium baked cod recipe is a deliciously light and flaky baked seafood recipe made with lemon, herbs, and tasty salt-free spices. It’s a great high protein meal idea, all baked together in one dish!
Thick white fish cod filets are topped with salt-free spices and baked to perfection, with a squeeze of lemon on top. See our step-by-step photos and directions below, and make this easy seafood dinner idea today!
Want more low sodium seafood recipes? Try our low sodium cedar plank salmon, low sodium baked halibut, and our favorite low sodium shrimp scampi.
If you love seafood but maybe don’t make it as often at home, this baked cod recipe is a super simple and easy recipe you can make for a quick weeknight meal! We live in New England, so we are very spoiled with getting fresh seafood near us – but feel free to use fresh or frozen cod for this dish!
You start by patting the cod filets dry, drizzling melted unsalted butter over the top, adding spices, and baking until flaky and delicious! I love serving this recipe with low sodium roasted asparagus (which you can make at the same time!), a side of low sodium mashed sweet potatoes, and if you’re really fancy, a low sodium Caesar salad for a great full meal!
Notes from Our Kitchen
- This is a flavorful and easy way to make cod at home!
- A great low sodium seafood option, all baked in one dish.
- It’s versatile, you can serve this baked fish with almost any sides.
- It’s a great no-salt high-protein dinner idea.
- Cooks of any skill level can successfully make this dish by following our step-by-step photos and directions below!
Ingredients You’ll Need
Be sure to visit the recipe card below to see the full ingredient amounts and directions!
Start with cod fillets – either fresh or frozen and thawed. I prefer fresh cod (which is easy to find near me), but either one works.
I top the cod with a spice blend of garlic powder, onion powder, paprika, and oregano. See our notes below for some additional spice recommendations.
And finally, I use both melted butter (unsalted butter, of course) and fresh lemon juice to the fish which gives it a wonderful flavor. And top it with fresh herbs for a pop of brightness.
Additions and Substitutions
You can swap in whatever seasonings that you prefer. Want cod with a kick? Try a salt-free cajun spice blend! Want a fancy French fish? Sprinkle some thyme or Herbs de Provence over the top. Use the cod as a blank canvas for your favorite salt-free spices.
Adding ¼ cup white wine to the sauce would also give it a wonderful flavor.
If you don’t have fresh oregano, many fresh herbs work well – you can top the fish with fresh thyme, parsley, or dill.
Olive oil also makes a good substitute for unsalted butter in this dish.
Step-By-Step Photos & Directions
Step 1: Check cod for bones, and remove any if found. Preheat oven to 400 degrees Fahrenheit. Place the cod filets in a 13 x 9 inch baking dish.
Step 2: In a small bowl, mix the spices together: onion powder, garlic powder, paprika, and dried oregano. Mix well to combine.
Step 3: Melt the unsalted butter, and pour or brush it over the cod fillets.
Step 4: Sprinkle the spice mixture evenly over the cod.
Step 5: Bake the cod for 8-12 minutes, depending on thickness. The fish will be done when it reaches an internal temperature of 145 degrees Fahrenheit in the thickest part of the fillet.
Step 6: Squeeze the fresh lemon juice over the fish and garnish with fresh herbs. Serve hot.
Recipe FAQs
You can choose any salt-free spice blend you prefer, or we like to make our own spice blend with garlic powder, onion powder, paprika, and oregano. These spices give the fish a really nice flavor.
It depends on the thickness of the cod. The important thing is the internal temperature of the fish in the thickest part of the filet. Make sure to measure with a meat thermometer to be sure your fish is well cooked (145 degrees Fahrenheit in the thickest part of the fish).
Store any leftovers in an airtight container and refrigerate for up to 3 days. Reheat the cod in the microwave, oven, or air fryer until hot and enjoy.
Expert Tips
- Be sure to check your cod filets for any bones prior to cooking. If you find any small bones, remove them with a tweezers.
- Try and get your cod fillets to be roughly the same size. This will ensure all the pieces are cooking evenly and are done around the same time.
- Different thicknesses of the fillets will require different cooking times. So always check with a meat thermometer to be sure your cod is completely cooked at 145 degrees Fahrenheit.
- You can pre-mix the spices together, or sprinkle them one by one on the fish before you cook it.
More Low Sodium High Protein Recipes
- Low Sodium Chicken Cacciatore
- Low Sodium Grilled Pork Chops
- The best low sodium Instant Pot Chicken
- Low Sodium Salisbury Steak
- Low Sodium Honey Sesame Salmon
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Low Sodium Baked Cod
Equipment
- 1 13 x 9 inch baking dish
- Small Mixing Bowl
- Brush, optional
Ingredients
- 1.5 lb cod filets
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- ½ teaspoon paprika
- ½ teaspoon oregano
- 2 tablespoons unsalted butter
- 2 lemons juiced
- Fresh herbs I used fresh organo, or parsley or thyme, to garnish
Instructions
- Check cod for bones, and remove any if found. Preheat oven to 400 degrees Fahrenheit. Place the cod filets in a 13 x 9 inch baking dish.
- In a small bowl, mix the spices together: onion powder, garlic powder, paprika, and dried oregano. Mix well to combine.
- Melt the unsalted butter, and pour or brush it over the cod fillets.
- Sprinkle the spice mixture evenly over the cod.
- Bake the cod for 8-12 minutes, depending on thickness. The fish will be done when it reaches an internal temperature of 145 degrees Fahrenheit in the thickest part of the fillet.
- Squeeze the fresh lemon juice over the fish and garnish with fresh herbs. Serve hot.
Notes
- Be sure to check your cod filets for any bones prior to cooking. If you find any small bones, remove them with a tweezers.
- Try and get your cod fillets to be roughly the same size. This will ensure all the pieces are cooking evenly and are done around the same time.
- Different thicknesses of the fillets will require different cooking times. So always check with a meat thermometer to be sure your cod is completely cooked at 145 degrees Fahrenheit.
- You can pre-mix the spices together, or sprinkle them one by one on the fish before you cook it.
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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