Description
This Mediterranean baked cod recipe couldn’t be any easier! Packed with veggies, olives, lemon, and herbs, this easy and healthy weeknight dinner is ready in just 30 minutes.
Ingredients
Units
- 1 lb asparagus (or other veggies, see notes)
- 2 cups cherry or grape tomatoes
- 1/2 a red onion, thinly sliced
- 1/3 cup kalamata olives, halved
- 6 garlic cloves, roughly chopped
- 1 fresh lemon - both zest and juice
- 1 teaspoon salt, divided
- 1 teaspoon black pepper, divided
- 1-1 1/2 lbs cod fillet, cut into 3-ounce pieces (or sub black cod, mahi mahi, tilapia, halibut, snapper, or haddock)
- red pepper flakes to taste
- 1 tablespoon fresh oregano (or thyme)- or substitute one teaspoon dried oregano
- Garnish- lemon juice, lemon slices, and fresh herbs like chopped Italian parsley, basil ribbons, or fresh mint or fresh dill
Instructions
- Preheat oven to 425°F and place parchment on a large sheet pan.
- Prep Veggies. Trim the tough ends off the asparagus and cut into 2-inch pieces, and place them in a large bowl. Add the cherry tomatoes, sliced red onion, halved olives, chopped garlic, half of the lemon zest, half of the salt, and half of the black pepper. Toss well with two tablespoons of olive oil, and place on a large parchment-lined sheet pan.
- Prep Cod. Pat the cod dry with a paper towel, and place it in the same bowl. Sprinkle with the remaining salt, pepper, and lemon zest. Toss with one tablespoon olive oil, coating all sides well. Nestle the fish into the sheet pan. Sprinkle the pan with chili flakes if you like.
- Bake. Place sheet pan on the middle rack in the oven. for 12-15 minutes, depending on the thickness and size of the fish. Large or thick filets may take longer. Fish should flake with a fork, turn opaque, and have an internal temp of 130- 135°F. (145°F is considered well done.)
- Garnish. Once done, squeeze with lemon juice, sprinkle with fresh herbs, and serve!
Notes
Storage: Leftovers will keep up to 3 days in an airtight container in the fridge.
Serving suggestions: Serve with rice, creamy polenta, mashed potatoes, or just on its own for a low-carb meal.
Veggies: Sub with French green beans, zucchini and bell pepper, or snow peas and mushrooms – cut them small so they cook quickly!
Add Feta! For a richer meal, add cubes of feta cheese to the sheet pan, cut back on the salt.
Meal Prep: You can prep this ahead of time by marinating both the fish and veggies, then store them together in a ziplock bag in the fridge for up to 24 hours.
Nutrition
- Serving Size: 4 ounces fish + ¼ the veggies
- Calories: 159
- Sugar: 6.8 g
- Sodium: 995.2 mg
- Fat: 2 g
- Saturated Fat: 0.4 g
- Carbohydrates: 17.1 g
- Fiber: 4.8 g
- Protein: 21.5 g
- Cholesterol: 53.3 mg