Baked Cod with Tomatoes, Olives & Zucchini
Anti-Inflammatory Mediterranean Fish Recipe
Description
Baked Cod with Tomatoes, Olives & Zucchini is a vibrant, anti-inflammatory Mediterranean diet recipe packed with omega-3 fatty acids, antioxidants, and heart-healthy fats. Tender cod fillets are baked in extra virgin olive oil with juicy cherry tomatoes, briny green olives, zucchini, red onion, garlic, and fresh herbs.
This one-pan baked fish recipe is naturally gluten-free, low-carb, and perfect for anyone following a clean eating, anti-inflammatory, or heart-healthy lifestyle.
🛒 Ingredients (Serves 4)
Protein
4 cod fillets (5–6 oz each, fresh or thawed)
Vegetables
1 medium zucchini, sliced into rounds
1½ cups cherry tomatoes, halved
½ medium red onion, thinly sliced
¾ cup green olives (Castelvetrano or Kalamata), pitted
Healthy Fats & Flavor
¼ cup extra virgin olive oil
4 cloves garlic, minced
Juice of 1 lemon
Zest of ½ lemon
Herbs & Spices (Anti-Inflammatory)
1½ tsp dried oregano
1 tsp dried thyme
½ tsp red pepper flakes (optional)
Sea salt & freshly ground black pepper
¼ cup fresh parsley or basil, chopped
👩🍳 Instructions
Preheat oven to 400°F (200°C).
Lightly grease a large baking dish with olive oil.
Spread zucchini, cherry tomatoes, red onion, olives, and garlic evenly in the dish.
Drizzle vegetables with half the olive oil, season with salt, pepper, oregano, and thyme. Toss gently.
Nestle cod fillets on top of the vegetables.
Drizzle remaining olive oil over the fish. Add lemon juice, zest, and red pepper flakes.
Bake uncovered for 18–22 minutes, until cod flakes easily and vegetables are tender.
Garnish with fresh parsley or basil before serving.
🥗 Nutrition Information (Per Serving – Approx.)
Calories: 320
Protein: 34g
Fat: 18g
Saturated Fat: 2.5g
Omega-3 Fatty Acids: High
Carbohydrates: 8g
Fiber: 2g
Sugar: 4g
Sodium: 520mg
✔ Anti-inflammatory
✔ Heart-healthy
✔ Mediterranean diet approved
✔ Gluten-free & low-carb
🍽️ Serving Suggestions
Pair this dish with:
Quinoa or farro for a Mediterranean grain bowl
Cauliflower rice for a low-carb anti-inflammatory meal
Crusty whole-grain bread to soak up the olive oil sauce
A simple cucumber-yogurt salad or arugula lemon salad
Perfect for weeknight dinners, meal prep, or clean eating meal plans.
🔄 Variations & Substitutions
Fish swaps: Halibut, haddock, sea bass, or salmon
Extra anti-inflammatory boost: Add turmeric or fresh ginger
Dairy option: Crumbled feta added after baking
Keto version: Increase olive oil and add capers
Spicy Mediterranean: Add harissa or chili paste
❓ Related Questions (SEO-Friendly FAQ)
Is cod an anti-inflammatory fish?
Yes. Cod is a lean protein rich in omega-3s, which help reduce chronic inflammation.
Can I make this recipe ahead of time?
Absolutely. Store in an airtight container for up to 3 days.
Is this Mediterranean baked fish good for weight loss?
Yes—it’s low in calories, high in protein, and made with whole, nutrient-dense foods.
Can I use frozen cod?
Yes, just thaw completely and pat dry before baking.
🌿 Final Thoughts
This Baked Cod with Tomatoes, Olives & Zucchini is more than a recipe—it’s a Mediterranean lifestyle meal designed to nourish your body, fight inflammation, and support long-term health. With simple ingredients, bold flavors, and powerful nutritional benefits, it’s a dish you’ll come back to again and again.
