Mediterranean Baked Cod Recipe

The Mediterranean diet is known for its light cooking methods and rich, earthy flavors. Christina Musgrave from Tasting with Tina chef-ed up a decadent coastal entree: baked cod with colorful vegetables. "Cod is a very mild flavored fish, so it's a great choice for a Mediterranean flavor profile because you can taste all of the elements of the dish," she told us. Nutrition experts from Medical News Today name cod as one of the best low-fat ways to get your daily protein. This fish, native to the Atlantic, is packed with B vitamins and omega-3 fatty acids (that are heart-healthy, by the way!).

You may wonder what makes this dish Mediterranean? Foodies at EatingWell elaborate on the notable aspects: "Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat." Lifestyles based around this type of fair are apt to good health, often avoiding high cholesterol and imbalanced blood pressure. Not only is this fish succulent, but you can enjoy it with no regrets.

Gather the ingredients for Mediterranean baked cod

This dish is all you need to astonish your guests and family. To make Baked Mediterranean baked cad, you'll start with 4 cod fillets (thawed or fresh), extra virgin olive oil, and lemon juice. For the veggies, you'll need pitted Green olives, sliced red onion, and halved cherry tomatoes. For seasoning, be sure to have dried basil, dried thyme, dried dill, salt, and pepper on hand. Finally, you'll want to slice a lemon into wedges, for serving.

In case you're quite a ways from the sea, don't fret. "I used frozen cod, which I recommend," Musgrave suggests. "Unless you live in an area with access to fresh cod, frozen is the best bet."

Oil your pan and lay out the fillets

As good as the final plate looks, we promise, it's uncomplicated. Start out by preheating your oven to 400 F. Pour 1 tablespoon of olive oil into a large, rectangular baking dish. Evenly arrange the cod fillets along the length of the baking dish. Drizzle 1 tablespoon of lemon juice atop the fish. "The acid in lemon and lime helps remove any fishy smell or taste, and helps enhance the flavor of the fish," Musgrave explains of this addition.

Surround the fish with fresh veggies, then add seasoning

Now that your fish is laid out, fill in the open areas by dropping in the green olives and red onion. Sprinkle in the package of cherry tomatoes halves as well. Be sure the vegetables are equally distributed within the pan. Musgrave told our team, "This dish is great because it's easy, healthy, and tasty. It's done in just 20 minutes, making it a super approachable weeknight dish." Here's to baking veggies and protein all in one pan!

Once you add the veggies, there's just one more step before baking, which is to add the seasoning. Over the fish and veggies, sprinkle 1 teaspoon of dried basil, 1

teaspoon of dried dill, 1 teaspoon of dried thyme, ½ teaspoon of salt, and ½ teaspoon of black pepper.

Bake and enjoy your one-pan cod dish

Now you're free to send your baking dish into the oven. Let the cod and vegetables bake for about 10 minutes. After the timer dings, check to be sure the cod reached an internal temp of at least 145 F. By that time, the veggies should be just wilted and perfect to serve.

For a well-rounded meal, part this phenomenal Mediterranean Baked Codfish with a light carbohydrate. "This would be great over rice or orzo tossed with some olive oil," Musgrave recommends. This fish might pair incredibly well with pomegranate cous cous or a cool pesto pasta salad. However you choose, we suggest serving it at all at once. Our developer noted, "Cod doesn't keep super well, so I recommend eating this the day it's cooked." Now you have a taste of the Mediterranean, easy-made in no time.

Mediterranean Baked Cod Recipe
5 from 50 ratings
This Mediterranean baked cod recipe is full of fresh flavors and nutrition — perfect for an easy, one-pan dinner.
Prep Time
10
minutes
Cook Time
10
minutes
Servings
4
Servings
cod and vegetables on plate
Total time: 20 minutes
Ingredients
  • 4 cod fillets
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ¼ cup green olives, pitted
  • ½ red onion, sliced
  • 1 package cherry tomatoes, halved
  • 1 teaspoon dried basil
  • 1 teaspoon dried dill
  • 1 teaspoon dried thyme
  • ½ teaspoon salt
  • ½ teaspoon black pepper
Optional Ingredients
  • lemon wedges, for serving
Directions
  1. Preheat the oven to 400 F. Pour 1 tablespoon of olive oil in a large rectangular baking dish.
  2. Add 4 cod fillets to the baking dish. Top with 1 tablespoon of lemon juice.
  3. Add ¼ cup green olives, ½ a sliced red onion, and 1 package halved cherry tomatoes to the baking dish around the cod.
  4. Sprinkle 1 teaspoon of dried basil, 1 teaspoon of dried dill, 1 teaspoon of dried thyme, ½ teaspoon of salt, and ½ teaspoon of black pepper over the fish and vegetables.
  5. Bake for 10 minutes, or until the cod reaches an internal temperature of 145 F.
  6. Serve with extra lemon wedges.
Nutrition
Calories per Serving 260
Total Fat 6.4 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Cholesterol 99.3 mg
Total Carbohydrates 7.0 g
Dietary Fiber 2.2 g
Total Sugars 3.8 g
Sodium 539.3 mg
Protein 42.5 g
The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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