Baked Cod with Lemon, Dill & Yogurt Herb Sauce

Flaky, tender baked cod with gentle lemony aromatics, finished with a cool yogurt-herb sauce for a high-protein, light-but-satisfying dinner.

Ingredients

• 2 cod fillets, skinless (about 6 oz / 170g each)
• 1 lemon (zest + 2 tbsp juice, plus slices for baking)
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp dried dill *(or 1 tbsp finely chopped fresh dill/parsley)*
• 3/4 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 1 cup (240g) plain nonfat Greek yogurt

Method

• 1

  Step 1: Heat oven & prep pan

  Preheat oven to **400°F / 200°C**. Line a small baking dish or sheet pan with parchment (helps prevent sticking and keeps cleanup easy).

• 2

  Step 2: Season the cod

  Pat cod dry with paper towels (this helps it bake up flaky, not watery). In a small bowl, mix **olive oil, Dijon, lemon zest, 2 tbsp lemon juice, dill, salt, and pepper**. Spoon or brush this gently over the tops of the fillets.

• 3

  Step 3: Bake until just cooked

  Lay **lemon slices** over/around the fish. Bake for **10–13 minutes**, depending on thickness, until the cod is **opaque and flakes easily** when pressed with a fork. (Target internal temp: **135–140°F / 57–60°C** for very tender, carryover will finish it.)

• 4

  Step 4: Make the yogurt herb sauce

  While the fish bakes, stir the **Greek yogurt** with a pinch of **salt**, a little extra **lemon juice** (to taste), and a pinch more **dill** if you like. Keep it cool and creamy—this is your soft, soothing finishing sauce.

• 5

  Step 5: Serve

  Plate the cod and spoon the yogurt herb sauce over the top (or serve on the side). Add an extra squeeze of lemon if desired.

Tips

• **Don’t overbake**: Cod dries out fast. Pull it as soon as it flakes—carryover heat finishes the center.
• **No Dijon?** Skip it; the lemon and dill still shine. (You may want a pinch more salt.)
• **Protein boost option**: If you need even more protein, serve with an extra **1/3 cup Greek yogurt** on the side as a dip.
• **What to serve with**: Keep it gentle—try **soft rice, mashed potatoes, or a simple broth-y soup** (avoid large portions of raw veg if they feel heavy).

Nutrition (per serving, estimate)