Mediterranean lemon-herb baked fish with roasted cherry tomatoes & zucchini
A light, flavorful seafood dish featuring tender cod fillets baked with lemon, fresh herbs, and a drizzle of olive oil. Roasted cherry tomatoes and zucchini add sweetness and texture, making this dish perfect for a healthy Mediterranean dinner. It’s simple, elegant, and packed with protein, Omega-3 s, and vitamins.
Prep & Cook Time:
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Ingredients:
For the Fish:
2 cod fillets (about 150–200 g each)
2 tbsp olive oil
Juice of 1 lemon
1 tsp lemon zest
1 garlic clove, minced
1 tsp fresh thyme leaves (or ½ tsp dried)
1 tsp fresh parsley, chopped
Salt & pepper to taste
For the Roasted Vegetables:
1 cup cherry tomatoes, halved
1 medium zucchini, sliced into half-moons
1 small red onion, thinly sliced
1 tbsp olive oil
1 tsp dried oregano
Salt & pepper
Optional Garnish:
Fresh basil leaves
Extra lemon wedges
Instructions:
1. Preheat Oven:
Preheat oven to 200°C (400°F).
2. Prepare Vegetables:
Toss cherry tomatoes, zucchini, and onion with olive oil, oregano, salt, and pepper.
Spread on a baking sheet and roast 15–20 minutes until tender.
3. Prepare Fish:
In a small bowl, mix olive oil, lemon juice, lemon zest, garlic, thyme, parsley, salt, and pepper.
Place cod fillets on a separate lightly greased baking tray or over some of the roasted veggies.
Brush the fillets generously with the lemon-herb mixture.
4. Bake Cod:
Bake cod for 12–15 minutes, until the fish flakes easily with a fork.
If baking over vegetables, check vegetables at the same time — they should be caramelized but not mushy.
5. Assemble & Serve:
Place roasted vegetables on a plate, top with baked cod fillets.
Garnish with fresh basil and extra lemon wedges.
Tips & Notes:
Cod can be swapped with sea bass or haddock for variation.
Don’t overbake the fish — it cooks quickly and should remain moist.
Add a drizzle of tahini-lemon sauce for extra creaminess if desired.
Nutritional Information
Calories: 280 kcal
Protein: 32 g
Carbs: 12 g
Fat: 12 g
Fiber: 4 g
Sugar: 6 g