Mediterranean-Style Baked Cod

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Mediterranean-Style Baked Cod 🐟🍋🌿

Description

This Mediterranean-style baked cod is a light, healthy, and flavour-packed dish featuring tender cod fillets baked with olive oil, cherry tomatoes, olives, garlic, lemon, and herbs. It’s a simple yet elegant recipe inspired by classic Mediterranean cooking—perfect for a quick weeknight dinner or a healthy restaurant-style meal at home.

Servings

  • Serves: 4
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Ingredients

  • 4 cod fillets
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 cup cherry tomatoes, halved
  • ½ cup Kalamata olives
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • Salt and black pepper to taste
  • Juice of 1 lemon
  • Lemon slices for topping
  • Fresh parsley for garnish

Instructions

Step 1

Preheat oven to 400°F (200°C).

Step 2

Place cod fillets in a baking dish and drizzle with olive oil, salt, pepper, paprika, and oregano.

Step 3

Scatter garlic, cherry tomatoes, and olives around the fish.

Step 4

Top with lemon juice and lemon slices.

Step 5

Bake for 15–20 minutes until fish flakes easily.

Step 6

Garnish with fresh parsley and serve warm.

Notes

  • Fresh cod gives the best texture and flavour.
  • Do not overbake, or the fish may dry out.
  • You can add capers for extra Mediterranean flavour.

Tips

 Serve with rice, couscous, or roasted vegetables
 Add a drizzle of extra virgin olive oil before serving
 Use foil for easier cleanup
 Substitute cod with halibut or tilapia

Nutritional Information (Per Serving)

  • Calories: 260
  • Protein: 32g
  • Carbohydrates: 6g
  • Fat: 12g
  • Fiber: 2g
  • Sugar: 3g

Benefits

  • High in lean protein for muscle health
  • Rich in omega-3 fatty acids for heart support
  • Low-carb and weight-loss friendly
  • Packed with antioxidants from tomatoes and olives

Q&A

Q: Can I use frozen cod?
Yes, just thaw completely and pat dry before cooking.

Q: Can I make it in a pan instead of the oven?
Yes, cook covered on low heat until fish is done.

Q: Can I add more vegetables?
Absolutely—zucchini, bell peppers, or spinach works great.

Q: How do I know fish is cooked?
It should flake easily with a fork and turn opaque.

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