This Mediterranean Diet Cod Recipe is something I make when I’m craving something light, flavorful, and healthy. It’s perfect for a weeknight dinner because it comes together so quickly.
It’s also a fantastic option when you have friends over and want to impress them without spending hours in the kitchen. The bright flavors and simple preparation make it a real winner.
What makes this dish special is the combination of flaky cod with vibrant Mediterranean ingredients. Think juicy tomatoes, briny olives, fragrant herbs, and a splash of lemon juice. It’s a delicious and healthy meal all in one pan!
Recipe Overview: Mediterranean Diet Cod
This dish features baked cod fillets nestled in a bed of colorful vegetables and aromatic herbs. It’s all cooked in one pan, making cleanup a breeze.
The cod comes out perfectly tender and flaky.
The vegetables provide a delicious and healthy base, absorbing all the wonderful flavors.
It is a complete meal on its own, or you can serve it with a side of quinoa, couscous, or crusty bread to soak up the flavorful juices.
It is a healthy seafood option, perfect for anyone following a heart-healthy diet.
Detailed Ingredients for Mediterranean Diet Cod Recipe
Here’s what you’ll need to make this delicious recipe:
- Cod Fillets: 1.5 pounds, about 4 (6-ounce) fillets. I prefer using fresh cod, but you can also use frozen. Just make sure to thaw it completely and pat it dry before using.
- Cherry Tomatoes: 1 pint. These little tomatoes add a burst of sweetness and acidity to the dish. You can also use grape tomatoes.
- Kalamata Olives: 1/2 cup, pitted and halved. Kalamata olives give that signature briny, Mediterranean flavor. Green olives work too, if you prefer.
- Red Onion: 1/2, thinly sliced. Red onion adds a bit of sharpness and color.
- Garlic: 2 cloves, minced. Fresh garlic is essential for that aromatic flavor.
- Fresh Oregano: 1 tablespoon, chopped. Oregano is a classic Mediterranean herb. If you don’t have fresh, you can use 1 teaspoon of dried oregano.
- Fresh Parsley: 1 tablespoon, chopped. Parsley adds a fresh, bright flavor.
- Lemon: 1, half juiced and half sliced into thin rounds. The lemon juice brightens up the dish, and the slices add a beautiful presentation.
- Olive Oil: 2 tablespoons. Use extra virgin olive oil for the best flavor.
- Salt and Black Pepper: To taste. Always season generously!
Ingredient Tips:
When selecting cod, look for fillets that are firm, moist, and have a fresh, mild smell. Avoid any fillets that are discolored or have a strong fishy odor.
Step-by-Step Instructions: Mediterranean Diet Cod
- Preheat and Prep: First, preheat your oven to 400°F (200°C). While the oven is heating up, lightly grease a 9×13 inch baking dish with a little bit of olive oil. This prevents the fish and vegetables from sticking.
- Prepare the Vegetables: In your baking dish, combine the cherry tomatoes, halved Kalamata olives, thinly sliced red onion, and minced garlic. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss everything together so the vegetables are evenly coated.
- Arrange the Cod: Now, place the cod fillets on top of the vegetable mixture. Make sure they’re spaced out evenly.
- Season the Cod: Drizzle the remaining tablespoon of olive oil over the cod fillets. Squeeze the juice of half a lemon over the fish, and season generously with salt and black pepper.
- Add Herbs and Lemon Slices: Sprinkle the chopped fresh oregano and parsley over the cod and vegetables. Then, arrange the thin lemon slices on top of the cod fillets. This not only adds flavor but also helps keep the fish moist during baking.
- Bake: Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. The cooking time may vary slightly depending on the thickness of your fillets. You’ll know the cod is done when it’s opaque and no longer translucent.
- Serve Hot!
Serve the fish with the cooked vegetables and lemon slices.
Variations & Tips for Mediterranean Diet Cod
- Add More Veggies: Feel free to add other vegetables like zucchini, bell peppers, or artichoke hearts.
- Spice it Up: Add a pinch of red pepper flakes for a little heat.
- Herb Variations: Try using fresh basil, thyme, or rosemary instead of, or in addition to, oregano and parsley.
- Make-Ahead: You can assemble the entire dish (except for adding the lemon slices) a few hours in advance and store it in the refrigerator. Add the lemon slices just before baking.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Reheating: Gently reheat leftovers in a preheated oven at 350°F (175°C) until warmed through, or microwave on low power.
- Serving suggestion: Serve it over a bed of cooked grains like couscous, quinoa for a more filling meal. A simple side salad also pairs perfectly. A crusty bread to soak up the amazing sauce is a great add on too.
Key Details
- Prep time: 10 minutes
- Cook time: 15-20 minutes
- Total time: 25-30 minutes
- Servings: 4
- Equipment you’ll need: 9×13 inch baking dish, knife, cutting board.
Mediterranean Diet Cod Recipe
Ingredients
- 1.5 pounds cod fillets about 4 (6-ounce) fillets
- 1 pint cherry tomatoes
- 1/2 cup Kalamata olives pitted and halved
- 1/2 red onion thinly sliced
- 2 cloves garlic minced
- 1 tablespoon fresh oregano chopped
- 1 tablespoon fresh parsley chopped
- 1 lemon half juiced and half sliced into thin rounds
- 2 tablespoons olive oil
- Salt and black pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). Lightly grease a 9x13 inch baking dish with olive oil.
- In the baking dish, combine cherry tomatoes, halved Kalamata olives, thinly sliced red onion, and minced garlic. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss to coat.
- Place the cod fillets on top of the vegetable mixture, spaced out evenly.
- Drizzle the remaining tablespoon of olive oil over the cod fillets. Squeeze the juice of half a lemon over the fish, and season generously with salt and black pepper.
- Sprinkle chopped fresh oregano and parsley over the cod and vegetables. Arrange thin lemon slices on top of the cod fillets.
- Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.
- Serve hot with the cooked vegetables and lemon slices.
