Cod with Oregano
Delight in the fresh, Mediterranean-inspired flavors of this 'Cod with Oregano' recipe, a light yet satisfying dish perfect for a weeknight dinner or a special occasion. Tender, flaky cod fillets are baked to perfection with a zesty oregano-lemon marinade, minced garlic, and a touch of olive oil, infusing the dish with vibrant, herbaceous notes. Juicy cherry tomatoes add a burst of sweetness, while a splash of vegetable stock creates a delicate sauce that keeps the fish moist and flavorful. Finished with a squeeze of fresh lemon juice and an optional sprinkle of chopped parsley, this easy-to-make recipe pairs wonderfully with steamed vegetables, rice, or roasted potatoes. Ready in just 35 minutes, this wholesome dish is a celebration of simple, fresh ingredients and Mediterranean flair.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) cod fillets
- 3 tablespoons olive oil
- 2 tablespoons, finely chopped fresh oregano leaves
- 3 cloves, minced garlic
- 1 whole (zest and juice) lemon
- 1 teaspoon sea salt
- 0.5 teaspoon, freshly ground black pepper
- 0.25 cup vegetable stock or water
- 1 cup, halved cherry tomatoes
- 2 tablespoons, finely chopped (optional for garnish) parsley
Instructions
Preheat your oven to 375°F (190°C).
Rinse the cod fillets under cold water and pat them dry with paper towels. Season both sides with sea salt and black pepper.
In a small bowl, mix the olive oil, finely chopped oregano, minced garlic, lemon zest, and the juice from half the lemon. Set aside.
Lightly grease a baking dish with a bit of olive oil. Lay the cod fillets in the dish, spacing them slightly apart.
Drizzle the oregano-lemon mixture evenly over the cod fillets, using a spoon to spread it evenly.
Scatter the halved cherry tomatoes around the cod in the baking dish. Add the vegetable stock or water to the bottom of the dish to create a light sauce as it bakes.
Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 15 minutes.
After 15 minutes, remove the foil and bake for an additional 5 minutes or until the cod is opaque and flakes easily with a fork.
Remove the dish from the oven and squeeze the remaining half of the lemon over the cooked cod and vegetables.
Serve the cod warm, garnished with chopped parsley if desired, with your favorite sides such as steamed vegetables, rice, or roasted potatoes.
Nutrition Facts
Calories |
284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 660 mg | 29% | |
| Total Carbohydrate | 4.5 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 1.2 g | ||
| Protein | 39.6 g | 79% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 45 mg | 3% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 808 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
