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