Coconut Curry Baked Cod: A Flavor-Packed, Healthy Seafood Dinner

If you’re looking for a quick, nutritious, and restaurant-quality seafood dish, this Coconut Curry Baked Cod will become your new weeknight favorite. Combining flaky cod fillets with a creamy coconut curry sauce, this recipe delivers big flavors with minimal effort—ready in just 30 minutes! The aromatic blend of coconut milk, red curry paste, and fresh lime creates a luxurious sauce that perfectly complements the delicate cod, making this dish feel indulgent while remaining healthy.

Why This Recipe Works

🌱 Healthy yet indulgent – Packed with good fats from coconut milk and lean protein from cod
⏱ 30-minute meal – From prep to plate in half an hour
🔥 Simple baking method – No complicated techniques or constant stirring
🌶 Customizable heat level – Adjust the curry paste to your spice preference
🍛 Meal prep friendly – The sauce can be made ahead for even quicker assembly

This dish is gluten-free, dairy-free, and paleo-friendly, making it a great option for various dietary needs. The creamy coconut curry sauce clings to the fish beautifully, ensuring every bite is packed with flavor. Plus, it’s versatile—serve it over rice, quinoa, or even zucchini noodles for a low-carb option.

The Magic of Coconut Curry Cod

What makes this dish stand out is the perfect harmony of flavors and textures:

• Silky coconut milk creates a rich, velvety sauce
• Aromatic red curry paste adds depth with its blend of chili, lemongrass, and spices
• Fresh ginger and garlic provide a warm, savory base
• Flaky, tender cod absorbs the sauce while staying moist
• Bright lime and cilantro finish the dish with a refreshing contrast

Unlike heavy, overly rich curries, this version is light yet satisfying, making it ideal for both summer and winter meals. The balance of sweet, spicy, and tangy flavors keeps it exciting without overwhelming the palate.

Ingredients You’ll Need

For the Cod:

• 1.5 lbs fresh cod fillets (about 4 pieces) – look for thick, even cuts
• 1 tbsp olive oil – or coconut oil for extra flavor
• ½ tsp salt – the flavor whisperer
• ¼ tsp black pepper – adds subtle warmth

For the Coconut Curry Sauce:

• 1 can (13.5 oz) full-fat coconut milk – shake well before opening
• 2 tbsp red curry paste
• 1 tbsp fresh ginger, grated – adds zesty brightness
• 2 cloves garlic, minced – for savory depth
• 1 tbsp fish sauce – umami booster (sub soy sauce if needed)
• 1 tbsp lime juice – balances richness
• 1 tsp brown sugar – rounds out flavors (or honey/maple syrup)
• ½ tsp turmeric – adds earthy notes and golden color

For Garnish:

• Fresh cilantro – for herbal freshness
• Lime wedges – extra tang if desired
• Thinly sliced red chili – for heat and color
• Toasted coconut flakes – adds crunch

Step-by-Step Instructions

1. Prepare the Cod

1. Pat fillets very dry with paper towels (this ensures even cooking).
2. Place in a baking dish and drizzle with oil.
3. Season lightly with salt and pepper.

2. Make the Sauce

1. In a saucepan over medium heat, sauté garlic and ginger for 1 minute until fragrant.
2. Add curry paste, cooking for 30 seconds to release its aromas.
3. Whisk in coconut milk, fish sauce, lime juice, sugar, and turmeric.
4. Simmer for 5 minutes to let flavors meld.

3. Assemble & Bake

1. Pour sauce over cod fillets, coating evenly.
2. Bake at 400°F (200°C) for 12-15 minutes (cod is done at 145°F internal temp).
3. Optional: Broil 1-2 minutes for a lightly caramelized top.

4. Serve

1. Spoon extra sauce over the fillets.
2. Garnish with cilantro, lime, chili, and toasted coconut.
3. Pair with jasmine rice, quinoa, or steamed vegetables.

Expert Tips for Success

🐟 Fish selection: Choose fresh, thick fillets for even cooking.
🌶 Heat adjustment: Use yellow curry paste for a milder version.
🥥 Coconut milk: Full-fat gives the creamiest texture.
⏲ Don’t overcook: Cod turns rubbery past 145°F—check early!
🍋 Brighten flavors: A squeeze of fresh lime at serving enhances taste.

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	320
Protein	32g
Fat	18g
Carbs	6g
Fiber	1g

Nutrition may vary based on exact ingredients.

Frequently Asked Questions

Can I use frozen cod?

Yes! Thaw completely and pat extra dry to prevent excess moisture.

What if I don’t have red curry paste?

Substitute 1 tbsp curry powder + ½ tsp cayenne for a similar effect.

How long does leftover sauce keep?

Store in the fridge for up to 5 days or freeze for 1 month.

Can I make this dairy-free?

It’s naturally dairy-free as written!

Creative Variations

Thai Basil Version

• Stir in ½ cup Thai basil leaves before baking for an herby twist.

Pineapple Twist

• Add ¼ cup crushed pineapple to the sauce for sweetness.

Crispy Topping

• Sprinkle with panko mixed with shredded coconut before baking for crunch.

Sheet Pan Meal

• Add bell peppers and snap peas to bake alongside the fish.

Serving Suggestions

🍚 Best with:

• Steamed jasmine rice
• Coconut rice
• Cauliflower rice (low-carb)
• Garlic naan bread

🥗 Great sides:

• Mango avocado salad
• Stir-fried bok choy
• Cucumber lime relish

Final Thoughts

This Coconut Curry Baked Cod is proof that gourmet meals don’t require hours in the kitchen. With its creamy, spicy, and fresh flavors, it’s perfect for both weeknight dinners and impressing guests. The tender fish and aromatic sauce make every bite satisfying, while the easy prep keeps stress low.

Have you tried this recipe? Share your twists in the comments below!

Happy cooking! 🐟🥥