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🐟 Mediterranean Baked Cod – A 25-Minute Weeknight Wonder 🌿🍅
If you’re craving something light, fresh, and flavorful that comes together in under 30 minutes, look no further than this Mediterranean Baked Cod recipe. It’s a one-pan dish full of vibrant colors, bold flavors, and heart-healthy ingredients that’ll transport your taste buds straight to the shores of Greece.
Perfect for weeknights when time is tight but you still want something wholesome and satisfying. This dish is rich in omega-3s, antioxidants, and Mediterranean goodness—plus, it looks stunning right out of the oven.
🌊 Why This Recipe Works:
- Fast & Easy: Ready in just 25 minutes from start to finish.
- Nutrient-Dense: Packed with lean protein, healthy fats, and antioxidants.
- Low-Carb & Gluten-Free: Naturally fits many dietary lifestyles.
- Bursting with Mediterranean Flavors: Think olives, capers, garlic, oregano, and lemon.
- Perfect for Meal Prep: Reheats beautifully for lunch the next day.
🍴 Ingredients (13 Total):
Seafood:
- 4 fillets of cod, fresh or thawed from frozen
Produce:
- 1 cup cherry tomatoes, halved
- 3 cloves garlic, minced
- 1 lemon, juiced
- 1/2 small red onion, thinly sliced
- 1/4 cup fresh parsley or basil, chopped
Pantry Staples:
- 2 tbsp capers, drained
- 1/2 cup Kalamata olives, pitted and halved
- 2 tbsp olive oil
Spices:
- 1 tsp dried oregano
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
🔥 How to Make Mediterranean Baked Cod (Step-by-Step)
1. Prep the Oven & Fish:
Preheat your oven to 400°F (200°C). Pat the cod fillets dry with a paper towel and lightly season both sides with salt and pepper.
2. Build the Flavor Base:
In a baking dish, combine the cherry tomatoes, red onion, garlic, olives, capers, oregano, paprika, lemon juice, and olive oil. Toss gently to coat everything.
3. Nestle the Cod:
Place the seasoned cod fillets into the baking dish, nestled among the vegetables and olives. Spoon some of the mixture over the top of the fish for maximum flavor.
4. Bake to Perfection:
Bake uncovered for 15–18 minutes, or until the fish flakes easily with a fork. Cooking time will vary slightly depending on the thickness of your fillets.
5. Garnish & Serve:
Sprinkle with fresh chopped parsley or basil before serving. Serve hot, straight from the baking dish, with a wedge of lemon on the side.
🍽️ What to Serve With It:
This Mediterranean cod pairs beautifully with:
- A light couscous or quinoa salad
- Steamed green beans or grilled zucchini
- A side of crusty whole grain bread to mop up the juices
- Or keep it low-carb with a cauliflower rice pilaf
💡 Tips for Success:
- Don’t Overbake: Cod is a delicate fish that cooks quickly. Keep a close eye so it stays moist and flaky.
- Use a Glass or Ceramic Dish: It helps retain moisture and distribute heat evenly.
- Mix Up the Herbs: Try thyme, rosemary, or dill if you don’t have oregano or basil.
- Make It Spicy: Add a pinch of crushed red pepper flakes or sliced chili for a kick!
🧘♀️ Why You’ll Feel Good About This Meal:
This dish is not only stunning on the plate—it’s a nutritional powerhouse.
- Cod is high in lean protein and low in fat.
- Olives and olive oil bring healthy fats and flavor.
- Capers, garlic, and lemon offer antioxidants and digestive support.
It’s everything your body needs and your taste buds crave—all in one simple dish.
📎 Save, Share, and Savor
Whether you’re planning a Mediterranean-themed dinner night or simply want to eat healthier without sacrificing flavor, this baked cod recipe is your go-to solution.
📌 Save this recipe for busy weeknights
👩🍳 Share with a friend who loves clean eating
📷 Don’t forget to snap a pic and tag it with #MediterraneanBakedCod
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