Healthy Mediterranean Baked Cod: Quick & Easy Recipe

Why You’ll Love This Recipe

This Mediterranean baked cod is a delicious, nutritious, and easy-to-make dish that brings the vibrant flavors of the Mediterranean to your table. Packed with heart-healthy ingredients like olive oil, tomatoes, olives, and fresh herbs, this dish is perfect for a light yet satisfying meal. The tender and flaky cod absorbs all the delicious flavors while remaining moist and juicy. Best of all, it comes together quickly, making it ideal for busy weeknights or an elegant dinner.

Ingredients

• Cod fillets
• Cherry tomatoes
• Kalamata olives
• Red onion
• Garlic cloves
• Extra virgin olive oil
• Lemon juice
• Dried oregano
• Fresh parsley
• Crushed red pepper flakes
• Salt
• Black pepper

Directions

1. Preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
2. Prepare the vegetables by slicing the cherry tomatoes in half, thinly slicing the red onion, and mincing the garlic cloves.
3. Arrange the cod fillets in the baking dish and season with salt, black pepper, and dried oregano.
4. Top the fish with cherry tomatoes, olives, red onion, and garlic, evenly distributing them over the fillets.
5. Drizzle with olive oil and freshly squeezed lemon juice to enhance the flavors.
6. Add a pinch of crushed red pepper flakes for a mild kick, if desired.
7. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
8. Garnish with freshly chopped parsley before serving.

Variations

• Spicy Version: Add more crushed red pepper flakes or a dash of cayenne for extra heat.
• Vegetable Additions: Try adding zucchini, bell peppers, or artichokes for more variety.
• Herb Swap: Replace parsley with fresh basil or cilantro for a unique twist.
• Cheesy Twist: Sprinkle crumbled feta cheese over the dish before baking for a creamy, salty touch.

Servings and Timing

• Prep Time: 10 minutes
• Cook Time: 15-20 minutes
• Total Time: 25-30 minutes
• Servings: 4

Storage/Reheating

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Freezing: While cod can be frozen, the texture may slightly change. Freeze in an airtight container for up to 1 month.
• Reheating: Warm in a 300°F oven for 10 minutes or gently reheat in a skillet over low heat.

FAQs

How do I know when the cod is fully cooked?

The cod is done when it turns opaque and flakes easily with a fork. The internal temperature should be 145°F (63°C).

Can I use frozen cod?

Yes, but make sure to thaw it completely before baking for even cooking.

What other fish can I use?

You can substitute cod with haddock, halibut, or sea bass for similar results.

Can I make this dish ahead of time?

Yes, you can prep everything ahead and refrigerate it for a few hours before baking.

What should I serve with Mediterranean baked cod?

Pair it with a side of quinoa, couscous, roasted vegetables, or a fresh green salad.

Can I use canned tomatoes instead of fresh?

Yes, but drain them well to avoid excess liquid in the dish.

Is this recipe gluten-free?

Yes, all ingredients used are naturally gluten-free.

How do I prevent the fish from drying out?

Avoid overbaking and ensure there is enough olive oil and tomatoes to keep it moist.

Can I cook this dish in a skillet instead?

Yes, but cover the skillet to retain moisture and cook for about 10 minutes on medium heat.

What wine pairs well with this dish?

A crisp white wine like Sauvignon Blanc or Pinot Grigio complements the flavors beautifully.

Conclusion

Mediterranean baked cod is a fantastic dish that combines health benefits with irresistible flavors. It’s quick, easy, and packed with nutrients, making it perfect for any meal. Give it a try and bring the taste of the Mediterranean to your kitchen!

Print