Serves: 3-4
Prep: 15 min, Cook Time: 25 min
~322 Calories | ~41g Protein | ~9g Carbs | ~13g Fat
The forgotten fish...
There’s something deeply satisfying about a fish recipe that looks like it took effort, but in reality, it’s you throwing pantry staples together and letting the oven do the magic. This cod is smoky, a little sweet from a kiss of honey, and finished with a cooling cilantro-dill yogurt that you’ll want to swipe onto everything. It’s weeknight cooking that feels sunny, not rushed.
I don’t know what it is, but cod is one of those fish I constantly forget about when I’m walking through the grocery store. For the longest time, I assumed a tender, flaky fish like this would be way too difficult to make at home—let alone enjoy without drowning it in some heavy sauce. Boy, was I wrong. Cod is surprisingly easy and incredibly forgiving. The best part? Its flavor profile is a total blank canvas. It’s not overly “fishy,” but it’s loaded with nutrients, and it takes on whatever spices or marinades you throw at it. Lately, whenever I want a light, versatile fish to round out dinner, cod has become one of my absolute favorites to play around with.
Why Make These Yourself?
Why I Make These at Home (And Probably Always Will):
This dish didn’t start out as one of my staples, but now I can’t imagine my kitchen without it. Cod has this way of being light yet satisfying—just a little sweet, a little spicy, with those crisp edges that make it feel special without trying too hard. It’s the kind of fish that keeps my brain buzzing with ideas every time I cook it.
Sometimes I’ll tuck it into fish tacos with my mango-jalapeño slaw (a meal that’s basically become a weekly requirement). Other nights, I keep it simple with roasted zucchini and fluffy rice. It just works in so many different directions, which is what makes it a weeknight hero for me.
I love that it scratches that protein itch without ever drowning the plate. Cod is flexible: it can stand proudly at the center of the meal, or play backup to your sides and still make the whole thing feel balanced. Plus, it’s high in protein, supports thyroid health, and leaves me with the peace of mind that I’ve gotten in something nourishing—without the sacrifice. For me, that’s the kind of cooking I’ll always come back to.
Why It’s Good For You:
Cod: A tender, flaky white fish that’s low in fat but rich in lean protein (around 20g per serving). It’s also high in vitamin B12 and iodine, which support energy and thyroid health.
Smoked Paprika: Adds smoky warmth while being rich in antioxidants like carotenoids, which help fight inflammation and support eye health.
Garlic Powder: Contains compounds that support immune function and heart health, while giving depth of flavor without added calories.
Onion Powder: Adds a savory backbone along with small amounts of vitamins C and B6 to support immunity and metabolism.
Lemon Juice: A bright hit of vitamin C that boosts collagen production, balances the smoky flavors, and aids digestion.
Olive Oil: Full of heart-healthy monounsaturated fats that help absorb fat-soluble vitamins and keep you feeling satisfied.
Honey: Just a touch brings natural sweetness and balance while offering trace antioxidants and antibacterial properties.
Black Pepper & Sea Salt: Classic flavor enhancers—black pepper helps with nutrient absorption (especially curcumin from spices), while a light sprinkle of salt keeps the dish balanced without excess.
Greek Yogurt: A creamy, protein-rich base (10g+ per serving) that’s packed with probiotics for gut health, calcium for strong bones, and a satisfying tang without heavy cream.
Cilantro: Fresh and detoxifying, it’s rich in antioxidants and vitamins A, C, and K, while naturally supporting digestion and reducing inflammation.
Dill: Light, aromatic, and loaded with phytonutrients that support bone health and help reduce bloating.
Lemon Juice: Adds a zesty lift with vitamin C to boost immunity and brighten the sauce.
Garlic: Enhances savory depth while providing antibacterial and immune-boosting properties.
Olive Oil: A drizzle of healthy monounsaturated fats that aid nutrient absorption and create a smooth finish.
Vitamins, Minerals & Nutrients Rich in This Recipe:
Smoked Paprika Cod:
Lean Protein — cod delivers a clean, light protein source to keep you full and support muscle repair.
Vitamin B12 — essential for energy, red blood cell production, and brain health.
Selenium — powerful antioxidant that supports thyroid health and immune defense.
Phosphorus — important for strong bones, teeth, and energy production.
Vitamin D — found naturally in cod, supports calcium absorption and bone strength.
Antioxidants (from Paprika) — rich in carotenoids that fight inflammation and support eye health.
Garlic Compounds — with natural antimicrobial and immune-boosting effects.
Trace Honey Antioxidants — small but potent phytonutrients that support overall wellness.
Cilantro-Dill Yogurt Sauce:
Vitamin C — from lemon juice and fresh herbs, supports immune function and collagen production.
Vitamin K — abundant in cilantro and dill, essential for bone health and proper blood clotting.
Calcium — from Greek yogurt, supports bones, teeth, and muscle function.
Probiotics — in yogurt, promote gut health and digestion.
Vitamin A — in fresh herbs, supports vision, immune function, and skin integrity.
Potassium — in yogurt and lemon juice, regulates fluid balance and blood pressure.
Healthy Fats (Monounsaturated Fats) — from olive oil, aid nutrient absorption and promote heart health.
Antioxidants (Polyphenols) — from herbs and olive oil, help reduce inflammation and protect against free radicals.
Prep the Cod:
Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
Pat the cod fillets dry (this is key for that paprika to stick).
Season:
In a small bowl, mix smoked paprika, garlic powder, onion powder, salt, and pepper.
Rub the cod fillets with olive oil, then coat evenly with the spice mix.
Drizzle honey and a squeeze of lemon juice over the top.
Bake:
Place cod on the baking sheet and bake for 12–15 minutes, until it flakes easily with a fork.
Make the Sauce:
While the fish bakes, stir together Greek yogurt, cilantro, dill, olive oil, lemon juice, and a pinch of salt. Taste and adjust — it should feel herby and bright.
Serve:
Plate the cod with a spoonful of yogurt sauce on the side or drizzled over top.
Scatter any extra herbs if you’re feeling fancy.
Tips from My Kitchen
Dial up the flavor: Don’t be shy with the smoked paprika—cod can handle it. I even sneak in an extra sprinkle right after baking for that smoky, almost-sunset color. If you want a little heat, a pinch of cayenne does wonders.
Balancing the sweet + smoky: That dash of honey ties everything together. If you like things more savory, swap it for a drizzle of good olive oil right before serving instead.
Make it a meal:
Grain bowl: Flake the cod over farro or quinoa with roasted zucchini, charred corn, and a dollop of the cilantro–dill yogurt sauce.
Tacos (forever a favorite): Warm corn tortillas, mango slaw, maybe a few pickled onions—it’s the dish that basically made me fall in love with this recipe.
Simple and bright: Pair it with a big green salad, roasted potatoes, and lots of lemon. It doesn’t have to be complicated to feel special.
Wine pairing: A crisp white like Sauvignon Blanc or Albariño loves the smoky citrus notes here. If you want something softer, a Pinot Grigio keeps things fresh without overpowering the fish.
Storage
Fridge: Store any leftover cod in an airtight container for up to 2-3 days. Since it’s fish, I don’t recommend pushing it longer—it’s best enjoyed fresh.
Reheat gently: Warm in a 300°F oven for 8–10 minutes or until just heated through. Avoid the microwave if you can, or it may dry out.
Sauce storage: The cilantro–dill yogurt sauce actually gets better after a few hours in the fridge. It’ll last 3–4 days in a sealed jar—perfect for grain bowls, sandwiches, or even as a veggie dip.
Dietary Restrictions:
Dairy-Free: I love Foyager yogurt as a replacement in the sauce!
Gluten-Free: This recipe is gluten-free!
Vegetarian: Use the rub on your favorite protein, including chickpeas!
Instructions
For the Cod:
2 cod fillets (about 6 oz each)
2 tsp smoked paprika (yes, it looks like a lot — trust it)
½ tsp garlic powder
½ tsp onion powder
1 tsp salt
½ tsp black pepper
1 tbsp olive oil
1 tsp honey
½ lemon, juiced
For the Cilantro-Dill Yogurt:
½ cup Greek yogurt (unsweetened, whole milk if you can swing it)
2 tbsp fresh cilantro, finely chopped
1 tbsp fresh dill, finely chopped
1 tsp olive oil
½ lemon, juiced
Pinch of salt
Ingredients
