Mediterranean Diet Baked Cod with Mixed Vegetables
Elevate your weeknight dinner routine with Mediterranean Diet Baked Cod with Mixed Vegetables—a wholesome, vibrant dish bursting with fresh flavors and heart-healthy ingredients. This recipe pairs tender, flaky cod fillets with a colorful medley of zucchini, red bell peppers, cherry tomatoes, and red onion, all roasted to perfection in a tangy blend of olive oil, lemon juice, and zesty herbs like oregano and thyme. With just 15 minutes of prep and a hands-off bake time, this one-pan meal is as convenient as it is nutritious. Perfectly balanced, gluten-free, and rich in omega-3s, it’s a Mediterranean-inspired feast that’s sure to satisfy while keeping things light. Garnished with fresh parsley, this visually stunning dish is ideal for impressing guests or savoring a cozy, health-conscious dinner at home.
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Recipe Information
Ingredients
- 4 pieces cod fillets
- 1 large zucchini
- 1 large red bell pepper
- 1 cup cherry tomatoes
- 1 small red onion
- 3 cloves garlic cloves
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Rinse the cod fillets under cool water and pat them dry with paper towels. Set aside.
Slice the zucchini into half-moons, dice the red bell pepper, halve the cherry tomatoes, and slice the red onion thinly. Mince the garlic cloves.
In a large mixing bowl, add the zucchini, red bell pepper, cherry tomatoes, red onion, and garlic. Pour 2 tablespoons of olive oil, 1 tablespoon of lemon juice, lemon zest, oregano, thyme, salt, and black pepper over the vegetables. Toss until everything is well coated.
Spread the vegetable mixture evenly into a baking dish or sheet.
Lay the cod fillets on top of the vegetable mixture. Brush the remaining tablespoon of olive oil and the last tablespoon of lemon juice evenly over the cod fillets.
Sprinkle a little more salt and pepper over the top for extra flavor.
Place the dish in the preheated oven and bake for about 20-25 minutes, or until the cod fillets are opaque and flake easily with a fork.
Once done, remove the dish from the oven, and garnish with freshly chopped parsley.
Serve the baked cod immediately alongside the roasted vegetables and enjoy!
Nutrition Facts
Calories |
1271 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.6 g | 64% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 5196 mg | 226% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 32.1 g | ||
| Protein | 151.8 g | 304% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 274 mg | 21% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 4846 mg | 103% | |
*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.
