Yogurt Marinated Cod Fillets

Name: Yogurt Marinated Cod Fillets
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 fillets (about 1.5 lbs / 680 g total) (680 g) cod fillets (about 5–6 oz/150–170 g each), patted very dry; ¾ cup (180 ml) Greek yogurt, plain, full-fat; 1 tbsp (6 g) lemon zest, finely grated from 1 large lemon; 3 tbsp (45 ml) fresh lemon juice, from about 1 lemon; 3 cloves (15 g) garlic cloves, minced; 2 tbsp (5 g) fresh dill, finely chopped; 1 tsp (1 g) dried oregano; 2 tbsp (5 g) fresh flat-leaf parsley, finely chopped; 2 tbsp (30 ml) extra-virgin olive oil; kosher salt; freshly ground black pepper; ¼ tsp (½ g) smoked paprika (optional); ½ lemon, sliced thin (50 g) fresh lemon slices, for garnish (optional)

From the MyKitchenBank Kitchen

A Mediterranean-style baked cod with a tangy Greek yogurt marinade infused with lemon, garlic, and herbs. The yogurt creates a protective, moist coating while the acidic lemon juice and fresh herbs add brightness and depth. This is an easy weeknight dish that requires minimal active time and delivers restaurant-quality results.

Prep: 10 min
Cook: 15 min
Wait: 2 hr 18 min
Total: 2 hr 43 min
Makes: 4 servings (1 fillet per person)

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Steps

Before you start

Pat the cod fillets completely dry with paper towels—moisture prevents the yogurt marinade from adhering properly.
Measure and chop all fresh herbs (dill and parsley) ahead of time so the marinade comes together quickly.
Read through the timeline: this recipe requires 2–4 hours of marinating before baking.

1
Mix yogurt marinade
- In a small bowl, whisk together the Greek yogurt, minced garlic, lemon zest, lemon juice, fresh dill, dried oregano, fresh parsley, and extra-virgin olive oil.
- Whisk vigorously for about 1 minute to emulsify the oil into the yogurt, creating a smooth, fully combined marinade.
- Season to taste with salt and freshly ground black pepper.
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Ready when: marinade is smooth and fully combined with no visible oil streaks
Tip: Whisk vigorously to emulsify the oil into the yogurt—this distributes the oil evenly and prevents separation during marinating.
2
Dry and season cod
- Pat the cod fillets completely dry with paper towels, paying special attention to the tops and sides.
- Place them on a clean cutting board and lightly season each side with a pinch of salt and freshly ground black pepper.
- Don't over-season now—the marinade contains seasoning and will concentrate as the fish marinates.
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Ready when: fish is completely dry to the touch and lightly seasoned on both sides
Tip: Any moisture on the fish will dilute the yogurt coating and prevent it from adhering properly.
3
Coat fish with marinade
- Spread a thin layer of the yogurt marinade over the bottom of a 9×13-inch (23×33 cm) baking dish.
- Arrange the four cod fillets in a single layer on top, leaving a little space between them.
- Generously coat all sides and the top of each fillet with the remaining marinade, using about 75% of it.
- Reserve about 2 tablespoons of marinade to drizzle on top just before baking.
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Ready when: all fillets are fully coated with a generous layer of marinade and resting on a thin base layer
Tip: A generous coating insulates the fish during marinating and keeps it moist during baking. Don't be shy with the marinade.
4
Refrigerate to marinate
- Cover the baking dish tightly with plastic wrap or aluminum foil and refrigerate for at least 2 hours, preferably 4 hours or overnight.
- The longer marinating time allows the yogurt, lemon, and herbs to infuse into the fish.
- You can proceed to the next step directly from the refrigerator, or let the fish sit on the counter for 5 minutes to come closer to room temperature before baking.
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Tip: Longer marinating deepens the flavor. If marinating overnight, cover very tightly to prevent the fish from drying out or absorbing fridge odors.
5
Preheat ovenOven 400°F / 205°C
- About 15 minutes before baking, preheat your oven to 400°F (200°C).
- If the marinated cod has been in the refrigerator for more than 2 hours, remove it about 5 minutes before baking so the fish reaches closer to room temperature.
- Slightly warmer fish cooks more evenly and gently throughout.
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Ready when: oven reaches 400°F (200°C) as indicated by the preheat signal
Tip: Room-temperature fish cooks more evenly than cold fish straight from the fridge, preventing the exteriors from drying before the centers cook through.
6
Bake until just cookedOven 400°F / 205°C
- Drizzle the reserved 2 tablespoons of yogurt marinade evenly over the fillets.
- Bake uncovered at 400°F (200°C) for 12–15 minutes, depending on the thickness of the fillets.
- The fish is done when it flakes gently with the tines of a fork and the internal temperature at the thickest point reaches 145°F (63°C).
- The yogurt coating should look slightly golden and set at the edges, and the top may have a few light brown spots.
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Ready when: fish flakes easily with a fork, internal temperature reaches 145°F (63°C), yogurt coating is set and lightly golden
Tip: Fish continues to cook from carryover heat after you remove it from the oven. At 145°F internal temperature, it's perfectly cooked and will remain tender and moist. A meat thermometer takes the guesswork out.
7
Garnish and serve
- Remove the baking dish from the oven and let the fish rest for 2–3 minutes to retain its juices.
- If desired, lightly sprinkle each fillet with a pinch of smoked paprika and garnish with fresh lemon slices and a few torn leaves of fresh flat-leaf parsley.
- The creamy yogurt sauce pooled in the bottom of the baking dish is delicious spooned over vegetables or grain.
- Serve warm alongside roasted vegetables, rice, couscous, or crusty bread.
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Ready when: fish has rested and is ready to plate
Tip: Don't skip the resting period—it allows residual heat to gently finish cooking the fish and keeps it tender. The sauce in the baking dish is too good to waste.

Good to know

Tips

Pat the fish completely dry before marinating—any surface moisture dilutes the yogurt coating and prevents it from adhering properly.
Marinate overnight for the deepest, most developed flavor. The acidity of the lemon juice gently 'cooks' the surface of the fish slightly, creating a more cohesive, flavorful dish.
Use a meat thermometer to check for doneness. Fish cooked to 145°F (63°C) will be perfectly cooked, moist, and tender—overcooked fish is dry and disappointing.
The creamy yogurt sauce pooled in the bottom of the baking dish is delicious spooned over roasted vegetables, rice, or couscous—don't waste it.

Make ahead

Yes. Marinate the cod for up to 2 days in advance (cover tightly). Bake within an hour of removing from the refrigerator for best results.

Storage & reheating

Refrigerate leftover cooked cod in an airtight container for up to 2 days. Reheat gently in a 325°F (163°C) oven for 8–10 minutes until warmed through, or serve chilled over a bed of greens with sliced cucumber and a squeeze of lemon. Do not freeze—the yogurt marinade becomes grainy after thawing.

Substitutions

Greek yogurt, plain, full-fat → plain full-fat yogurt (not strained). Use 1 cup (240 ml) instead. It's thinner than Greek yogurt, so the marinade will be looser, but the flavor will be nearly identical. You may drain some whey if it seems too thin.
fresh dill → fresh tarragon or fennel fronds. Fresh tarragon adds subtle anise notes and a more sophisticated flavor; fennel fronds add a gentle licorice brightness. Either works beautifully with fish.
cod fillets (about 5–6 oz/150–170 g each) → halibut, sea bass, haddock, or hake fillets. Any mild white fish with similar thickness (½–¾ inch / 1.25–2 cm) will work. Thinner fillets may cook in 10–12 minutes; thicker ones may need 15–18 minutes. Check with a thermometer.
extra-virgin olive oil → neutral oil (grapeseed, canola, or light vegetable oil). Use if you prefer a more neutral finish with less fruity flavor. Olive oil is more traditional in Mediterranean cooking, but neutral oil works.