Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Dinners > Baked Fish with Olive Oil and Herbs

Mediterranean Baked Cod with Lemon and Herbs

A light and flavorful Mediterranean baked cod recipe, infused with the bright taste of lemon, aromatic herbs, and heart-healthy olive oil. This dish is quick, easy, and perfect for a healthy weeknight dinner.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 4 6 oz Cod fillets
  • 3 tablespoons Olive oil
  • 1 Lemon
  • 2 tablespoons Fresh oregano
  • 2 tablespoons Fresh thyme
  • 2 cloves Garlic
  • 1 cup Cherry tomatoes
  • 1/2 cup Kalamata olives
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper

Preparation

Preheat your oven to 400°F (200°C). Lightly grease a baking dish.

Making the Herb Mixture

In a small bowl, combine the olive oil, minced garlic, chopped oregano, and chopped thyme. Squeeze the juice of half a lemon into the mixture. Add salt and pepper to taste. Stir well to combine.

Preparing the Fish

Place the cod fillets in the prepared baking dish. Drizzle the herb and lemon mixture evenly over the cod fillets. Arrange the halved cherry tomatoes and Kalamata olives around the fish.

Baking the Cod

Bake in the preheated oven for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Finishing Touches

Remove the baking dish from the oven. Squeeze the juice of the remaining lemon half over the baked cod. Garnish with fresh herbs, if desired. Serve immediately.

Serving Suggestions

Serve this baked cod with a side of quinoa, brown rice, or roasted vegetables for a complete and healthy Mediterranean meal.

Nutrition Facts Estimated per 100g of product

(Please note that these are estimates and can vary based on specific ingredients and portion sizes.)

Calories: Approximately 120-150
Protein: 20-25g
Fat: 3-5g (mostly healthy fats from olive oil)
Carbohydrates: 2-4g
Fiber: 1-2g

Other Important Considerations for Nutrition

This recipe is naturally gluten-free and dairy-free. It is a good source of lean protein and healthy fats. The use of fresh herbs and vegetables adds vitamins and minerals to the dish. Be mindful of sodium content if you are watching your salt intake.

← Mediterranean Almond & Olive Tapenade with Whole Grain Crackers Mediterranean Bruschetta Breakfast with White Beans →

FAQ

  • Can I use other types of fish?

    Yes, you can substitute cod with other white fish such as haddock, tilapia, or sea bass. Adjust cooking time as needed depending on the thickness of the fillets.
  • Can I prepare this dish ahead of time?

    You can prepare the herb mixture and chop the vegetables ahead of time. Store them separately in the refrigerator. Assemble the dish just before baking.
  • Can I add other vegetables?

    Absolutely! Feel free to add other Mediterranean vegetables like bell peppers, zucchini, or artichoke hearts.