Baked Cod with Lemon and Garlic

Baked cod with cherry tomatoes and lemon slices in a white dish, garnished with herbs.

This baked cod features lemon, garlic, and cherry tomatoes for an easy, nutritious meal that’s light and full of flavour. Altogether, this is a well-rounded dish that supports your overall wellness and provides a boost of essential nutrients like omega-3 fatty acids and choline for brain health.

Ingredients:

  • 4 cod fillets
  • 3 cloves garlic
  • 1 lemon
  • 1 cup cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish 

Method:

  1. Preheat your oven to 200°C.
  2. Place the cod fillets in a baking dish. Drizzle with olive oil and lemon juice.
  3. Scatter the halved cherry tomatoes around the cod fillets. Sprinkle the minced garlic evenly over the fillets, then season with thyme, salt, and pepper.
  4. Arrange lemon slices on top of and around the cod for extra flavour.
  5. Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
  6. Garnish with fresh parsley if desired, and serve with a side of steamed vegetables or rice.

The Recipe Rich in Choline:

  • Cod: Cod is an excellent source of lean protein, supporting muscle health and repair, and is rich in choline, which is important for brain function and maintaining a healthy nervous system. It also provides omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. 
  • Garlic: The garlic in the dish adds antioxidants that can help protect the immune system
  • Lemon: Lemon is high in vitamin C, aiding in collagen production and supporting immune health. 
  • Cherry tomatoes: Cherry tomatoes provide vitamins A and C, along with lycopene, which is known for its protective effects on heart health. 

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