Mediterranean Baked Cod Recipe (25-Minutes)

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Description

This Mediterranean baked cod is a light, healthy, and flavor-packed dish made in just 25 minutes. Fresh cod fillets are seasoned with zesty spices, baked with juicy cherry tomatoes, olives, garlic, and a drizzle of olive oil. It’s a low-carb, high-protein, and heart-healthy dinner perfect for busy weeknights or a refreshing family meal.

Ingredients For Mediterranean Baked Cod Recipe (25-Minutes)

  • 4 cod fillets (about 6 oz each, fresh or thawed)

  • 2 tbsp olive oil

  • 3 garlic cloves, minced

  • 1 lemon (zested and juiced)

  • 1 tsp paprika

  • 1 tsp dried oregano

  • ½ tsp red pepper flakes (optional for heat)

  • Salt & black pepper, to taste

  • 1 cup cherry tomatoes, halved

  • ½ cup Kalamata olives, pitted and halved

  • 2 tbsp capers (optional, for extra tang)

  • 2 tbsp fresh parsley, chopped (for garnish)

  • 1 small red onion, thinly sliced

 Instructions

  1. Preheat oven to 400°F (200°C).

  2. Pat cod fillets dry with paper towels. Place them in a lightly oiled baking dish.

  3. In a small bowl, mix olive oil, garlic, lemon juice, zest, paprika, oregano, red pepper flakes, salt, and pepper.

  4. Brush the mixture evenly over the cod fillets.

  5. Scatter cherry tomatoes, olives, capers, and red onion around the fish.

  6. Bake for 15–18 minutes, or until cod flakes easily with a fork (internal temp: 145°F / 63°C).

  7. Garnish with fresh parsley and an extra squeeze of lemon before serving.

Notes

  • Cod cooks quickly — don’t overbake or it may dry out.

  • Substitute halibut, haddock, or tilapia if cod isn’t available.

  • For extra depth, add a splash of white wine to the baking dish before baking.

  • Pairs beautifully with couscous, quinoa, rice, or roasted veggies.

Tips

  • Use fresh lemons for the best flavor.

  • If using frozen cod, thaw fully and pat dry to prevent excess water.

  • For a one-pan meal, add sliced zucchini or bell peppers to the dish.

  • Leftovers store well in the fridge for up to 2 days — reheat gently to avoid overcooking.

Servings

Serves 4 people (1 cod fillet per serving).

 Nutritional Information (per serving, approx.)

  • Calories: 260

  • Protein: 34g

  • Carbohydrates: 7g

  • Fiber: 2g

  • Fat: 11g

  • Saturated Fat: 2g

  • Sodium: 420mg

 Health Benefits

  • High Protein: Supports muscle repair and satiety.

  • Omega-3 Rich: Cod and olives promote heart and brain health.

  • Low-Carb & Low-Calorie: Great for weight management.

  • Antioxidants: Tomatoes, olives, and lemon fight inflammation.

  • Mediterranean Diet Friendly: Linked to longevity and reduced chronic disease risk.

Q&A

Q: Can I meal prep this?
A: Yes! Bake ahead and store in airtight containers. Reheat gently to avoid drying out the fish.

Q: What can I use instead of olives/capers?
A: Try artichoke hearts or sun-dried tomatoes for a similar tangy effect.

Q: Can I cook this without an oven?
A: Yes, you can cook cod in a covered skillet with the same ingredients on medium heat for about 10–12 minutes.

Q: Is this keto-friendly?
A: Yes — it’s low in carbs and fits perfectly into keto or low-carb meal plans.

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