Mediterranean Baked Cod

Mediterranean Baked Cod

Serves 4 servings

Flaky cod baked with juicy tomatoes, briny olives, garlic, lemon, Mediterranean herbs, and a light sprinkle of feta. This colorful one-pan meal combines lean protein with fresh vegetables and heart-healthy olive oil for a satisfying dinner that stays light and fresh.

Ingredients

  • 4 cod fillets, about 6 oz each
  • 1 tablespoon olive oil
  • 1 1/2 cups cherry tomatoes, halved
  • 1/3 cup Kalamata olives, halved
  • 3 cloves garlic, minced
  • 1/2 small red onion, thinly sliced
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 1 lemon, cut into wedges

Instructions

  1. Preheat the oven to 400°F and lightly coat a baking dish with cooking spray or olive oil.
  2. Arrange the cherry tomatoes, olives, red onion, and garlic in the bottom of the baking dish.
  3. Drizzle the vegetables with half of the olive oil and season with oregano, basil, smoked paprika, salt, and black pepper.
  4. Place the cod fillets over the vegetables and brush with the remaining olive oil and fresh lemon juice.
  5. Bake for 12 to 15 minutes, depending on the thickness of the fillets, until the cod is opaque and flakes easily with a fork.
  6. Sprinkle the feta over the fish and vegetables during the final 2 to 3 minutes of baking.
  7. Remove from the oven and allow the cod to rest for 2 minutes.
  8. Garnish with fresh parsley and serve with lemon wedges.

Notes & Tips

  • Kalamata olives and feta add plenty of flavor, so adjust the added salt to taste.
  • Cod is very lean and cooks quickly; avoid overcooking to keep it moist and flaky.
  • Serve on its own for a lighter meal or pair with quinoa, brown rice, or roasted potatoes.
  • Leftovers can be refrigerated for up to 2 days.
Nutrition: 285 cal • 38g protein • 11g fat • 8g carbs