Mediterranean Baked Cod Recipe
This tasty Mediterranean baked cod with olives, lemon and tomatoes is a quick and healthy dish perfect for weeknight dinners. Tender white fish with vegetables and herbs make a lean main dish with plenty of flavor.
Prep Time: 5 mins
Cook Time: 15 mins
Servings: 4 Calories
INGREDIENTS:
4 cod fillets
15 cherry tomatoes
10 black olives
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon parsley
1 teaspoon olive oil
1 lemon
salt, pepper
INSTRUCTIONS:
Preheat the oven to 200°C/400°F.
Brush oil on both sides on the cod fillets, then season them thoroughly with salt, pepper and herbs. Add them to an oven proof baking dish.
Drizzle the juice from half a lemon over the cod. Slice the other half of the lemon, and add the lemon slices along with cherry tomatoes and olives to the dish.
Bake the cod in the oven until it flakes easily with the touch of a fork, about 10-15 minutes.
NOTES:
Is this recipe suitable for my diet?
Baked cod is suitable for most diets, including weight watchers, slimming world, whole 30, paleo, keto and low carb.
Is baked cod allergy friendly?
This recipe is gluten free, diary free, nut free, egg free and soy free.
Can I use other types of fish?
Absolutely. This recipe can be made with any white fish. Sea bass and haddock are great alternatives.
Can I use other vegetables?
Yes. Feel free to add or omit any of the vegetables or herbs. Try making the dish with artichoke hearts, zucchini, eggplant, or peppers.
Leftovers
You can store leftover baked cod in an airtight container in the fridge for up to 3 days. This dish can also be frozen up to 3 months. Cod definitely tastes best served immediately, and the leftovers can be slightly dry.
Reheat the leftovers in a microwave and serve them hot.
Top tips
Here are my best tips for getting this recipe perfect:
Keep an eye on the cod to make sure it does not overcook. The dish is ready as soon as the fish starts flaking at the touch of a fork.
Feel free to add more vegetables to the baking dish for a complete oven baked meal.
Seasoning
We season the fish with a mixture of dried herbs and lemon juice. You can definitely change the herbs and use what you have available in your pantry.
Thyme, oregano and parsley are typical Mediterranean herbs, but any herb will do, including Italian seasoning mix.
NUTRITIONAL INFO:
Calories: 187kcal | Carbohydrates: 6g | Protein: 161g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 387mg | Sodium: 649mg | Potassium: 3893mg | Fiber: 2g | Sugar: 2g | Vitamin A: 711IU | Vitamin C: 38mg | Calcium: 163mg | Iron: 4mg