Baked Lemon Cod - Light Dinner Full of Protein

A light, protein-rich fish dish ideal for recovery and everyday meals

Recipe type: 🔵 Sports Nutrition – Recovery Meal || 🟢 Weight Management – Balanced

Serves 4 | 15 minutes

This baked lemon cod is a light, high-protein option that supports recovery while keeping meals simple and balanced. It’s ideal post-training or as a lighter dinner that still keeps you satisfied.

Ingredients

155g white fish filets, about 0.5 inch thick

50g unsalted butter

60ml cream

2 cloves garlic, crushed

1 tbsp. Dijon mustard

2 tbsp. lemon juice

2 tbsp. shallots, finely chopped

Method

1. Preheat the oven to 390°F (200°C).



2. Place fish in a baking dish. Season both sides with salt and pepper.



3. In a small pot, combine butter, cream, garlic, mustard, lemon juice, salt, and pepper. Heat, stirring between, until melted.



4. Sprinkle fish with shallots and pour over the sauce. Bake in the preheated oven for 10-12 minutes until just cooked.



5. Serve with sauce and with suggested servings.

Serving suggestions (optional): parsley and lemon slices.

Janie’s Nutrition Notes

Cod is a lean protein source that supports recovery without excess fat, making it ideal for both performance and weight management.

👉 Want help structuring meals like this around your training or weight goals?
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