Mediterranean Baked Cod

For a dinner that’s flavorful, nutritious and effortlessly simple, this Mediterranean baked cod recipe is a must-try. Bursting with vibrant ingredients like juicy cherry tomatoes, briny black olives and fragrant fresh garlic, it perfectly captures the essence of Mediterranean cuisine.

The zesty blend of lemon and garlic elevates the tender, flaky cod, infusing every bite with fresh, bold flavors. Whether you’re a seafood novice or a seasoned fish enthusiast, this dish is delightfully easy to make and irresistibly satisfying—a perfect addition to your weekly meal lineup.

A Delicious, Healthy Dinner Option

Not only is this baked Mediterranean cod recipe delicious, but it’s also a fantastic option for anyone aiming to eat healthy or lose weight.

Cod is a lean protein source that’s low in calories and packed with essential nutrients like vitamin B12, selenium and omega-3 fatty acids. These nutrients support heart health and boost brain function. Paired with antioxidant-rich cherry tomatoes, fiber-filled olives and heart-healthy olive oil, this dish is a nutritional powerhouse.

At just 182 calories per serving, it’s perfect for those on a Nutrisystem program. Each serving counts as one and a half PowerFuels and one Vegetable serving.

How to Make Mediterranean Baked Cod

Preparing this Mediterranean baked cod with lemon and garlic is straightforward and hassle-free, making it ideal for busy weeknights.

The first step is to preheat your oven to 400°F and prepare a baking dish with nonstick spray or parchment paper. Sliced lemons are layered on the bottom of the dish to infuse the fish with their bright, citrusy flavor. Cod fillets are then placed on top, surrounded by a colorful medley of sliced red onion, halved cherry tomatoes, minced garlic and black olives.

To tie everything together, a simple dressing of olive oil, red wine vinegar, oregano and black pepper is drizzled over the fish and vegetables. After baking for 15 to 20 minutes, the cod emerges tender, flaky and infused with Mediterranean flavors. Finally, a garnish of fresh parsley adds a burst of color and fresh flavor.

Serving Suggestions

Side Dish Ideas

This Mediterranean cod bake pairs wonderfully with a variety of side dishes. For a complete Mediterranean-inspired meal, consider serving it with:

• Try pairing it with more roasted vegetables, such as a mix of zucchini, eggplant and bell peppers for added color and nutrients.
• The light, fluffy texture of couscous would complement the flavors of the baked cod.
• A fresh quinoa salad with cucumbers, red onion and fresh mint is a refreshing option.
• Spinach or kale sautéed with a touch of olive oil and garlic is a simple, healthy side.
• A Mediterranean white bean salad or Mediterranean chopped salad would both make the perfect pairing.

Customization Ideas

One of the best aspects of this Mediterranean baked cod recipe is its versatility. Here are a few ways to make it your own:

• Add More Vegetables: Incorporate other Mediterranean staples like artichoke hearts, capers or roasted red peppers for extra flavor and variety.
• Spice It Up: Sprinkle a pinch of crushed red pepper flakes over the cod before baking for a subtle kick.
• Try Different Herbs: Swap oregano for thyme, rosemary or a blend of Italian herbs for a unique twist.
• Change the Protein: If cod isn’t your preference, you can substitute it with haddock, halibut or even salmon.

Seasonal Variations

This baked Mediterranean cod with lemon and garlic is perfect for any season. In the summer, use fresh, sun-ripened tomatoes for the best flavor. During colder months, canned cherry tomatoes can be an excellent alternative. Fresh herbs, like parsley or basil, add brightness to the dish, but dried herbs can also be used when fresh options are unavailable.

If you’re preparing this dish for a special occasion, consider presenting it in individual baking dishes for a more elegant touch. The vibrant colors of the tomatoes, olives and parsley make it a show-stopping centerpiece for your dinner table.

Why You’ll Love This Recipe

This Mediterranean baked cod recipe strikes the perfect balance between health, flavor and ease of preparation. Its lean protein content, coupled with the heart-healthy benefits of olive oil and the antioxidants in tomatoes, makes it a smart choice for those focusing on wellness.

Whether you’re trying to maintain a healthy lifestyle, looking for weight-loss-friendly meals, or simply seeking new ways to enjoy seafood, this Mediterranean baked cod is a recipe worth trying. It’s a celebration of wholesome ingredients and bold flavors that will transport your taste buds straight to the sunny coasts of the Mediterranean.