Mediterranean Baked Cod

Light • Omega-3 Rich • One-Pan • Mediterranean Classic

Description

Mediterranean Baked Cod is a bright, nourishing dish featuring tender cod fillets baked in olive oil, garlic, lemon, tomatoes, and herbs. The fish stays flaky and moist while absorbing the vibrant flavors of the Mediterranean. This recipe is naturally low-carb, high-protein, and perfect for a quick weeknight dinner or a healthy meal-prep option.

Ingredients (Serves 4)

4 cod fillets (5–6 oz / 140–170 g each)
3 tbsp extra-virgin olive oil
3 cloves garlic, minced
1 cup cherry tomatoes, halved
¼ cup Kalamata olives, sliced
1 tbsp capers, rinsed (optional)
Zest of 1 lemon
Juice of ½ lemon
1 tsp dried oregano
½ tsp paprika
¼ tsp red chili flakes (optional)
Salt & black pepper, to taste
2 tbsp fresh parsley or basil, chopped

Instructions

1. Preheat

Preheat oven to 400°F (200°C). Lightly oil a baking dish.

2. Season the Cod

Pat cod fillets dry and season both sides with salt and pepper.
Place in the prepared baking dish.

3. Build the Mediterranean Sauce

In a small bowl, mix olive oil, garlic, lemon zest, lemon juice, oregano, paprika, and chili flakes.
Spoon evenly over the cod.

4. Add Toppings

Scatter tomatoes, olives, and capers around and over the fish.

5. Bake

Bake uncovered for 15–18 minutes, or until cod flakes easily with a fork.

6. Finish & Serve

Sprinkle with fresh parsley or basil.
Serve warm with extra lemon wedges if desired.

Serving Suggestions (Mediterranean Style)

With roasted vegetables or zucchini noodles
Alongside quinoa, farro, or brown rice
With a Greek salad and whole-grain bread

Nutrition Highlights (Approx. per serving)

Protein: ~30 g
Low in carbs
Healthy fats: Olive oil & omega-3s
Anti-inflammatory herbs & lemon

Q & A

Q: Can I use frozen cod?
A: Yes. Thaw completely and pat dry before baking to avoid excess liquid.

Q: How do I prevent cod from drying out?
A: Don’t overbake — remove as soon as it flakes easily. The olive oil and tomatoes help keep it moist.

Q: Can I substitute another fish?
A: Absolutely. Haddock, halibut, or sea bass work well with the same method.

Q: Is this good for weight loss?
A: Yes — it’s lean, high in protein, and fits perfectly into a Mediterranean eating pattern.

Q: How long do leftovers last?
A: Store in an airtight container in the fridge for up to 2 days. Reheat gently.