Mediterranean-Style Baked Cod with Vegetables & Creamy Sauce
This Mediterranean-style baked cod is a light yet flavorful dish featuring tender, flaky cod fillets baked with a medley of roasted vegetables and topped with a luscious lemon-garlic yogurt sauce. It’s packed with healthy fats, lean protein, and vibrant Mediterranean flavors, making it a perfect dish for any occasion!
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Total Time: 40 minutes
Ingredients (Serves 4)
For the Cod & Vegetables:
4 cod fillets (or another firm white fish like halibut or sea bass)
2 tbsp extra virgin olive oil
1 zucchini, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, sliced
1 cup cherry tomatoes, halved
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried thyme
½ tsp paprika
½ tsp salt (adjust to taste)
½ tsp black pepper
½ tsp red pepper flakes (optional for heat)
Juice of 1 lemon
2 tbsp chopped fresh parsley (for garnish)
For the Creamy Mediterranean Sauce:
½ cup Greek yogurt
2 tbsp tahini
1 tbsp fresh lemon juice
1 clove garlic, minced
1 tbsp extra virgin olive oil
½ tsp salt
½ tsp ground cumin
2 tbsp chopped fresh dill
Instructions:
Prepare the Vegetables:
Preheat the oven to 400°F (200°C).
In a bowl, toss the zucchini, bell peppers, red onion, cherry tomatoes, and garlic with olive oil, oregano, thyme, paprika, salt, and black pepper.
Spread the vegetables evenly on a lined baking dish.
Prepare the Cod:
Pat the cod fillets dry and drizzle with a little olive oil and lemon juice.
Season with a pinch of salt, pepper, and red pepper flakes (if using).
Place the cod fillets over the bed of vegetables in the baking dish.
Bake the Cod & Vegetables:
Bake for 20-25 minutes, until the cod is opaque and flakes easily with a fork.
Halfway through, baste the cod with its own juices for extra moisture.
Prepare the Creamy Sauce:
In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, garlic, olive oil, salt, cumin, and fresh dill until smooth.
Adjust seasoning as needed.
Serve & Garnish:
Drizzle the creamy Mediterranean sauce over the baked cod.
Garnish with chopped fresh parsley and extra lemon wedges.
Serve with warm pita bread, quinoa, or couscous for a complete meal!
Tips & Variations:
For extra crispiness: Broil for the last 2-3 minutes for a golden top.
Make it dairy-free: Swap Greek yogurt for coconut yogurt or a tahini-only sauce.
Boost the citrus: Add preserved lemon or extra lemon zest for a tangy touch.
More veggie variety: Add eggplant, artichokes, or olives for extra Mediterranean flavors.
Nutritional Value (Per Serving – Approximate)
Calories: ~350 kcal
Protein: ~35g
Carbohydrates: ~15g
Fats: ~15g
Fiber: ~5g