Mediterranean Baked Cod
Looking for healthy dinner recipes that are both delicious and easy? This Mediterranean Baked Cod is a fantastic option. You’ll love this flavorful, light meal that’s perfect for any weeknight.
Key Ingredients & Substitutions
- Cod Fillets: You can use other firm white fish like tilapia or snapper.
- Cherry Tomatoes: Grape tomatoes or diced regular tomatoes work well too.
- Kalamata Olives: Green olives can be substituted, but the flavor will be different.
- Feta Cheese: Skip if you prefer a dairy-free option.
- Herbs: Fresh oregano and parsley are best, but dried herbs can be used in a pinch (use 1/3 the amount).
Ingredients
Main Ingredients:
- 2 lbs cod fillets (about 4 portions)
- 1 pint cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 2 tablespoons fresh oregano, chopped
- 2 tablespoons fresh parsley, chopped
- 1 lemon, thinly sliced
Spices & Seasoning:
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- Salt to taste
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 15-20 minutes
- Total Time: 30-35 minutes
- Servings: 4
- Tools Needed: Baking dish, cutting board, sharp knife
Step-by-Step Instructions
1. Prepare Your Ingredients
Preheat your oven to 400°F (200°C). Lightly grease a baking dish. This step ensures your healthy dinner recipes come out perfectly without sticking.
2. Arrange the Cod
Place the cod fillets in a single layer in the prepared baking dish. Pat them dry with a paper towel first to ensure even cooking and better flavor absorption.
3. Add Toppings
Scatter the halved cherry tomatoes, Kalamata olives, and crumbled feta cheese over and around the cod. Evenly distribute these delicious Mediterranean flavors.
4. Season and Drizzle
Sprinkle the garlic powder, black pepper, and salt over the fish and vegetables. Drizzle everything with olive oil, then top with the fresh oregano and parsley.
5. Add Lemon Slices
Place the thin lemon slices directly on top of the cod fillets. The lemon will add a bright, zesty flavor as it bakes. This is a key step for many healthy dinner recipes.
6. Bake Until Flaky
Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork. Cooking times may vary depending on the thickness of your fillets.
Variation Ideas
- Add Vegetables: Include bell peppers, zucchini, or spinach for extra nutrients.
- Spicy Kick: A pinch of red pepper flakes can add a little heat.
- Herb Swap: Try dill or basil instead of oregano and parsley for a different aromatic profile.
- Citrus Boost: Squeeze fresh lemon juice over the fish after baking for extra brightness.
Storage Instructions
Store any leftover Mediterranean Baked Cod in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in the microwave or oven until warmed through, being careful not to overcook the fish. This makes it a great option for meal prepping healthy dinner recipes.
Frequently Asked Questions (FAQ)
Q: Can I use frozen cod for this recipe?
A: Yes, just make sure to thaw the cod completely before baking. Pat it very dry to remove excess moisture.
Q: What should I serve with Mediterranean Baked Cod?
A: It pairs wonderfully with quinoa, brown rice, a simple green salad, or roasted vegetables.
Q: How do I know when the cod is fully cooked?
A: The cod should be opaque throughout and easily flake with a fork. An internal temperature of 145°F (63°C) is ideal.
Q: Is this recipe good for meal prep?
A: Absolutely! This is one of those healthy dinner recipes that holds up well for a few days in the fridge.
Q: Can I prepare this dish ahead of time?
A: You can chop all the vegetables and herbs and mix the seasonings a day in advance. Assemble just before baking for the best results.
Q: Can I omit the feta cheese?
A: Yes, you can omit the feta cheese entirely for a dairy-free option without affecting the overall flavor significantly.
