Lemon Herb Cod with Garlic Green Beans
Lemon Herb Cod with Garlic Green Beans is a light, flavorful, and nutrient-rich dinner perfect for busy evenings. Wild-caught cod is delicately seasoned with lemon, garlic, and herbs, then paired with tender, garlicky green beans for a well-balanced keto-friendly meal. This dish is simple to prepare yet full of vibrant flavors that make healthy eating a delight.
Equipment
- Baking Sheet For baking the cod fillets evenly in the oven
- Parchment Paper or Aluminum Foil To line the baking sheet for easy cleanup
- Large Skillet For sautéing the green beans with garlic
- Cutting Board To trim green beans and prep fresh herbs or lemon
- Chef’s Knife For slicing lemon and trimming green beans
- Zester or Microplane To zest the lemon for added brightness in flavor
- Small Mixing Bowl To mix the herb and lemon marinade for the cod
- Measuring Spoons For precise measurement of herbs, garlic, and seasonings
- Tongs For handling and tossing green beans while cooking
- Oven Mitts To safely remove the hot baking sheet from the oven
Ingredients
Proteins
- 1 lb Cod Fillets Frozen wild-caught for better flavor
Vegetables
- 1 lb Green Beans Fresh and trimmed
Fats and Oils
- 2 tbsp Olive Oil Divided for cod and green beans
Seasonings and Herbs
- 1 tsp Garlic Powder For cod seasoning
- 2 cloves Garlic Minced, for green beans
- 1 tsp Dried Thyme Adds herbaceous flavor to the cod
- 1/2 tsp Paprika Optional, for a touch of smokiness
- 1 tsp Salt Divided, adjust to taste
- 1/2 tsp Black Pepper Divided, freshly ground
Citrus
- 1 Lemon Zested and juiced, for cod and finishing garnish
Instructions
Preparation
- Preheat your oven to 400°F, ensuring it’s fully heated before baking the cod.
- Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
- Pat 1lb cod fillets dry with paper towels and place them on the prepared baking sheet.
- In a small mixing bowl, combine 2tbsp olive oil, 1tsp garlic powder, 1tsp dried thyme, 1/2tsp paprika (optional), 1/2tsp salt, and 1/4tsp black pepper. Stir well to create the marinade.
- Brush the marinade evenly over the cod fillets, ensuring they are fully coated. Zest 1 lemon over the fillets for extra flavor.
Cooking the Cod
- Place the baking sheet in the preheated oven and bake the cod for 12-15 minutes, depending on the thickness of the fillets. The cod is done when it flakes easily with a fork.
Preparing the Green Beans
- While the cod is baking, heat 1tbsp olive oil in a large skillet over medium heat.
- Add 1lb trimmed green beans to the skillet and sauté for 2-3 minutes.
- Add 2cloves minced garlic, 1/2tsp salt, and 1/4tsp black pepper to the skillet, tossing to coat the green beans evenly.
- Cook for an additional 3-4 minutes, stirring occasionally, until the green beans are tender but still crisp.
Finishing Touches
- Once the cod is baked, remove it from the oven and let it rest for 5 minutes to allow the flavors to settle.
- Juice 1 lemon over the cod and green beans for a bright, tangy finish.
Serving
- Transfer the cod fillets to a serving platter or individual plates, placing the green beans alongside them.
- Garnish with additional lemon zest or a sprinkle of fresh thyme, if desired.
- Serve immediately and enjoy this light, keto-friendly meal.
Notes
This Lemon Herb Cod with Garlic Green Beans is proof that simple ingredients can create a spectacular meal. The cod’s delicate flavor is elevated by the bright citrusy notes of lemon and the earthy aroma of thyme, while the green beans add a crisp, garlicky contrast. Together, they make a perfectly balanced keto-friendly dinner that’s both healthy and satisfying.
If you’re using frozen cod fillets, be sure to thaw them completely and pat them dry to ensure a perfectly flaky texture. For the green beans, fresh is best, but frozen green beans can be sautéed directly from frozen—just add a minute or two to the cooking time.
Pro Tip: To take this dish to the next level, drizzle a little browned butter over the cod just before serving. The nutty flavor complements the lemon and herbs beautifully.
Fun Fact: Cod has been a staple in global diets for centuries. In medieval Europe, it was so valuable it was even used as a form of currency! Today, its versatility and mild flavor make it a favorite in kitchens worldwide.
Nutrition
Serving: 250gCalories: 210kcalCarbohydrates: 6gProtein: 26gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 50mgSodium: 520mgPotassium: 550mgFiber: 2gSugar: 2gVitamin A: 800IUVitamin C: 20mgCalcium: 40mgIron: 1mg
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