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MEDITERRANEAN BAKED COD
04

MEDITERRANEAN BAKED COD

NUTRITION
HEALTHY RECIPES
Mar 11, 2025

MEDITERRANEAN BAKED COD

 

Mediterranean Baked Cod is a light yet flavourful dish that embodies the essence of Mediterranean cuisine with simple, wholesome ingredients. This dish features a tender cod fillet infused with olive oil, salt, lemon juice and oregano, paired with juicy cherry tomatoes that add natural sweetness. This dish is made perfect when baked. The cod remains flaky and moist while absorbing the aromatic flavours. This easy-to-make meal is packed with protein, omega-3 fatty acids and essential nutrients, making it a heart-healthy option. It is naturally gluten-free, dairy-free and keto-friendly, fitting a range of dietary needs. Perfect for a quick weeknight meal or an elegant dinner, this Mediterranean Baked Cod pairs beautifully with a fresh salad, quinoa or roasted vegetables. Whether you are looking for a light meal or a nutritious dinner option, this Mediterranean-inspired cod dish is an excellent choice.

RECIPE CATEGORY

 

Dinner, Main Course, Entrée

SERVING SIZE

 

1 Serving

CUISINE

 

Mediterranean, Greek, Italian

PREPARATION/TECHNIQUES

 

Bake, Roast, One-Pot Wonders

OCCASION/HOLIDAY

 

Casual Dinner, Healthy Meal Prep, Date Night, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

Gluten-Free, Dairy Free, Low Carb, Paleo, Keto, Whole30, High Protein

DISH TYPE

 

Seafood, Healthy Meal, Mediterranean Dish

INGREDIENTS

There are the following ingredients for Mediterranean Baked Cod:

 

  • 1 Small Cod Fillet
  • ½ Teaspoon Olive Oil
  • ¼ Cup Cherry Tomatoes, Halved
  • ½ Teaspoon Lemon Juice
  • ¼ Teaspoon Oregano
  • ¼ Teaspoon Salt

FULL NUTRITIONAL INFORMATION

  • Calories: 140 Kcal
  • Protein: 26g
  • Carbohydrates: 3g
  • Sugars: 2g
  • Fibre:8g
  • Fat: 4g
  • Saturated Fat:5g
  • Omega-3 Fatty Acids:9g
  • Cholesterol: 50mg
  • Sodium: 320mg

PREPARATION

These steps are followed for the preparation of Mediterranean Baked Cod:

 

  • Preheat The Oven: Set the oven to 375°F (190°C) and line a baking dish with parchment paper.
  • Prepare The Cod: Pat the cod fillet dry with a paper towel. Drizzle olive oil over the fish and rub it in evenly.
  • Season The Cod: Sprinkle salt, oregano and lemon juice over the fillet for enhanced flavour.
  • Arrange The Ingredients: Place the fillet in the baking dish and scatter the halved cherry tomatoes around it.
  • Bake The Cod: Bake for 12-15 minutes or until the cod flakes easily with a fork and turns opaque.
  • Serve And Enjoy: Remove from the oven and serve hot with a side of roasted vegetables or quinoa.

PREP TIME

 

5 Minutes

COOKING TIME

 

12-15 Minutes

TIPS

 

  • Fresh Cod: Always use fresh or properly thawed cod for the best texture. Avoid overcooking, as cod can dry out quickly.
  • Crispier Top: Broil the cod for the last 2 minutes for a slight golden crust.
  • Herb Variation: Add fresh basil or parsley after baking for an extra burst of flavour.
  • Tomato Enhancement: Use sun-dried tomatoes for a richer taste.
  • Pairing Options: Serve with quinoa, roasted asparagus or a fresh Mediterranean salad for a complete meal.

VARIATIONS

 

  • Spicy Option: Add red pepper flakes or paprika for extra heat.
  • Garlic Butter Version: Replace olive oil with garlic-infused butter for a richer taste.
  • Citrus Twist: Use orange or lime juice instead of lemon for a unique flavour.
  • Olive Lovers: Mix it in sliced kalamata olives for an authentic Mediterranean touch.
  • Creamy Addition: Serve with a dollop of Greek yoghurt mixed with lemon zest for added creaminess.

PREPPING AND STORAGE

 

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days.
  • Freezing: Freeze raw seasoned cod in a sealed bag for up to 2 months. Thaw before baking.
  • Reheating: Warm in the oven at 300°F (150°C) for 5-7 minutes to maintain its moisture. Avoid microwaving as it can make the fish rubbery.

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