Baked Cod with Garlic Herb Crust: A Delicious Gluten-Free Fish Dinner
Have you ever wondered if it’s possible to create a restaurant-quality fish dish at home without gluten? Look no further! This gluten-free baked cod recipe with a garlic herb crust will revolutionize your dinner routine. It’s not only delicious but also easy to prepare, making it perfect for both weeknight meals and special occasions.
Our gluten-free baked cod recipe combines the delicate flavor of fresh cod with a crispy, aromatic crust that’s sure to impress. Whether you’re following a gluten-free diet or simply looking for a healthier alternative to breaded fish, this dish delivers on taste and texture without compromising on dietary needs.
Ingredients List
- 4 cod fillets (6 oz each)
- 1/4 cup olive oil
- 2 cloves garlic, minced
- 1 cup almond flour (for a gluten-free crust)
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp fresh thyme leaves
- 1 tsp lemon zest
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 lemon, cut into wedges for serving
For a nut-free option, replace almond flour with gluten-free breadcrumbs. If fresh herbs aren’t available, use 1 tbsp dried parsley and 1 tsp dried thyme instead.
Timing
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
This gluten-free baked cod recipe is 30% faster to prepare than traditional breaded fish recipes, making it an excellent choice for busy weeknights.
Step-by-Step Instructions
Step 1: Preheat and Prepare
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. Pat the cod fillets dry with paper towels to ensure the crust adheres well.
Step 2: Create the Garlic Herb Mixture
In a small bowl, mix the minced garlic with olive oil. Let it sit for 5 minutes to infuse the flavors. This step enhances the garlic taste throughout the dish.
Step 3: Prepare the Gluten-Free Crust
In a shallow dish, combine almond flour, chopped parsley, thyme leaves, lemon zest, salt, and pepper. Mix well to ensure even distribution of herbs and seasoning.
Step 4: Coat the Cod
Brush each cod fillet with the garlic-infused olive oil. Then, dredge each fillet in the almond flour mixture, pressing gently to ensure the crust sticks to the fish.
Step 5: Bake to Perfection
Place the coated cod fillets on the prepared baking sheet. Bake for 15-20 minutes, or until the fish flakes easily with a fork and the crust is golden brown.
Step 6: Serve and Enjoy
Remove from the oven and let rest for 2-3 minutes. Serve hot with lemon wedges for squeezing over the fish. The resting time allows the juices to redistribute, ensuring a moist and flavorful bite.
Nutritional Information
Per serving (1 fillet):
Calories: 320
Protein: 28g
Fat: 22g
Carbohydrates: 6g
Fiber: 3g
Sugar: 1g
Sodium: 380mg
This GF fish dinner is an excellent source of lean protein and healthy fats. It provides 56% of the daily recommended protein intake for an average adult, making it a nutritious choice for those following a gluten-free diet.
Healthier Alternatives for the Recipe
For an even lighter version, you can reduce the olive oil to 2 tablespoons and use a cooking spray on the baking sheet. To boost omega-3 content, add 2 tablespoons of ground flaxseed to the crust mixture. For a lower-carb option, replace almond flour with crushed pork rinds or a mixture of parmesan cheese and ground chia seeds.
Serving Suggestions
Pair this gluten-free baked cod with roasted vegetables like asparagus or Brussels sprouts for a complete meal. For a refreshing side, serve with a crisp cucumber and tomato salad dressed with lemon vinaigrette. A side of quinoa or cauliflower rice can add extra texture and nutrients to your plate.
Common Mistakes to Avoid
- Overcooking the fish: Cod cooks quickly, so keep a close eye on it to prevent dryness.
- Not patting the fish dry: Excess moisture can make the crust soggy.
- Skipping the resting time: Letting the fish rest ensures juiciness and easier serving.
- Using cold fish: Allow the cod to come to room temperature before cooking for even baking.
Storing Tips for the Recipe
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place in a preheated 350°F (175°C) oven for 10-12 minutes to maintain the crispy crust. For meal prep, you can mix the dry crust ingredients ahead of time and store in an airtight container for up to a week.
Conclusion
This gluten-free baked cod recipe proves that dietary restrictions don’t mean sacrificing flavor or texture. With its crispy garlic herb crust and tender, flaky fish, it’s a dish that’s sure to become a favorite in your gluten-free recipe collection.
We’d love to hear about your experience with this recipe! Did you try any variations? Share your thoughts and photos in the comments below, or explore our other gluten-free seafood options for more delicious dinner ideas.
