Meal Prep Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. 
Serving Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Lemon Herb Baked Cod with Garlic Zucchini Noodles
A very light, low-calorie, high-protein meal bursting with bright citrus and fresh herb flavors.
Contains common allergens
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Good to know
- Ready in under 30 minutes
Matched from this dish's own ingredients and timing. Browse more: 30-minute meals
Instructions
6 steps- 1
Preheat the oven to 400°F (200°C) and line a baking dish with parchment paper.
- 2
Pat the cod fillets dry with paper towels. Place them in the baking dish and season generously with salt, pepper, and the fresh chopped herbs.
- 3
Drizzle 1 tbsp of olive oil and the juice of 1 lemon over the fillets. Top each fillet with 1-2 thin slices of fresh lemon.
- 4
Bake the cod for 12-15 minutes, or until the fish is opaque, flaky, and reaches an internal temperature of 145°F (63°C).
- 5
While the fish is baking, heat 1 tbsp of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant.
- 6
Add the spiralized zucchini noodles (zoodles) to the skillet. Toss gently for 2-3 minutes until just warmed through but still al dente. Divide the zoodles and top with a baked cod fillet.
Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Listahan Family Score™
76/100
Good fit for most families
Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.
Nutrition
per serving35
Calories
2 g
Protein
8 g
Carbs
1 g
Fat
Estimated per serving. Actual values depend on the brands and portions you use.
Listahan cooking guide
Chef notes & practical guide
Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.
Cultural context
Cod has been a workhorse of Northern European and New England cooking for centuries due to its abundance and mild, adaptable flavor, but it was adopted into the low-carb meal prep movement largely because its leanness and quick cooking time make it one of the most efficient proteins to batch-cook. Zucchini noodles emerged from the Paleo and whole-food diets of the 2010s as a way to approximate pasta without the carbohydrate load, and the combination with white fish became a popular template for light, clean-eating weekday lunches across North America.
Listahan note
This version salts the zucchini noodles and lets them drain before cooking so they stay pleasantly tender rather than swimming in liquid by day two.
Technique cues
- Bake cod on a lightly oiled rack set inside a baking sheet rather than directly on the pan so hot air circulates under the fillet and the bottom does not steam and turn rubbery.
- Salt the spiralized zucchini, toss it in a colander, and let it sit for 10 minutes, then squeeze out the released water with paper towels before sauteing; skipping this step results in watery containers.
- Remove the cod from the oven when the thickest part is just turning opaque at the center because residual heat carries it the rest of the way, and overcooked cod turns chalky and dry even before refrigeration.
Kitchen flow
- Parallel prep
- Salt and drain the zucchini noodles while you marinate the cod, then roast the fish while you saute the noodles so both components are ready at the same time.
- Make-ahead
- The lemon-herb marinade can be mixed up to 2 days ahead; marinate the cod for 30 minutes maximum before baking since acid begins to cook delicate fish protein if left longer.
- Leftover move
- Flake cold cod over a green salad with capers and a light vinaigrette for a fast no-reheat lunch that uses the last container.
- Cleanup rhythm
- Line the baking rack and sheet with foil to avoid any fish residue sticking; the skillet used for zucchini needs only a quick hot rinse since minimal oil is used.
Ingredient brief
Role, handling, and swap guidance for each key ingredient.
cod fillets
lean white protein
Purpose: Very low fat content and mild flavor make it a neutral backdrop that takes on lemon and herb notes without competing with them.
Handling: Pat fillets dry before seasoning and baking; surface moisture is the main reason fish sticks to pans and steams instead of baking.
Adaptation: Tilapia, haddock, or mahi-mahi substitute with similar mild flavor; salmon works but adds a stronger taste and higher fat that changes the character of the bowl.
zucchini
low-carb noodle base
Purpose: Provides bulk and a pasta-like eating experience with a fraction of the calories and carbohydrates of wheat noodles.
Handling: Spiralize or use a vegetable peeler to create long ribbons, then salt and drain for 10 minutes to remove excess water before any heat is applied.
Adaptation: Cucumber noodles can be served raw for a no-cook option; yellow squash gives a slightly firmer texture and sweeter flavor.
lemon
acid brightener
Purpose: The juice lifts the mild fish and the zest provides aromatic oils that perfume the entire dish.
Handling: Zest before juicing; add half the lemon juice to the marinade and reserve the other half to drizzle over containers right before eating.
Adaptation: White wine vinegar with a pinch of citric acid approximates lemon's function when fresh lemon is unavailable.
garlic
aromatic foundation for the noodles
Purpose: Sauteed garlic infuses the zucchini noodles with savory depth that prevents them from tasting flat or watery.
Handling: Slice thin rather than mince so the garlic softens slowly in the pan without burning and turning bitter before the zucchini is added.
Adaptation: Garlic-infused olive oil gives a milder, more diffused garlic flavor that works well for those sensitive to raw or fried garlic.
fresh herbs (parsley and dill)
finishing freshness
Purpose: Both parsley and dill are classic partners for white fish, adding herbal brightness without overpowering the delicate cod.
Handling: Chop finely and add half to the marinade and the other half only at the moment of plating or portioning to keep the color vivid.
Adaptation: Fresh tarragon or chives maintain a similar delicate herbal profile; dried versions can be used but should be added earlier in cooking to bloom.
Technique notes
- A thin smear of Dijon mustard on the cod before the herb-lemon coating acts as an emulsifier that helps the herbs stick and adds a subtle background sharpness that elevates the whole dish.
- Saute the zucchini noodles over medium-high heat for no more than 2 to 3 minutes total; longer cooking collapses the strands into a soft mass that does not photograph or eat well.
- Store the fish and noodles in the same container but separated by a piece of parchment paper if you want each component to retain its individual texture longer.
Ingredient swaps
- Gluten-free direction
- This recipe is naturally gluten-free provided no soy sauce or flour-containing seasoning blends are added; verify any store-bought herb mixes are certified gluten-free.
- Lower-sodium direction
- Use only a light hand of salt on the zucchini draining step and season the fish with lemon zest and herbs rather than salt-heavy seasoning blends.
- Allergen note
- Cod is a fish allergen; swap for chicken breast baked with the same lemon-herb marinade to create an equally light and meal-prep-friendly bowl.
Serve alongside
- roasted cherry tomatoes with basil
- simple cucumber and red onion salad
- steamed asparagus with lemon zest
- chilled sparkling water with lemon
- light white wine such as Pinot Grigio for a dinner setting
Serving suggestions only — check pairings for your household's allergens.
Storage & reheating
- Refrigerate assembled containers for up to 3 days; cod is more perishable than red meat or poultry so consume by day 3 for best safety and flavor.
- Do not freeze assembled bowls as zucchini noodles become waterlogged on thawing; the cod fillets can be frozen raw, thawed overnight, and cooked fresh to extend your meal prep range.
Equipment
- spiralizer or julienne peeler for zucchini noodles
- baking rack set inside a rimmed sheet pan
- large skillet for the zucchini
- colander and paper towels for draining the zucchini
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