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.