Mediterranean Diet Lemon Herb Baked Cod
Elevate your weeknight dinner with this Mediterranean Diet Lemon Herb Baked Cod, a dish that’s as nutritious as it is flavorful. This recipe features tender, flaky cod fillets baked to perfection in a citrusy, herb-infused olive oil marinade. Fresh garlic, parsley, dill, and a hint of oregano deliver vibrant Mediterranean flavors, complemented by the zest and tang of freshly squeezed lemon. Juicy cherry tomatoes and briny kalamata olives add a burst of color and texture, creating a delightful harmony of tastes. With minimal prep time and a quick bake in the oven, this healthy, low-carb, and gluten-free recipe is perfect for busy evenings. Serve it with a crisp green salad or steamed vegetables for a wholesome meal that captures the essence of Mediterranean cooking.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) fresh cod fillets
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 3 cloves garlic, finely minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and halved
Instructions
Preheat your oven to 400°F (200°C) and line a baking dish with foil or parchment paper for easier cleanup.
Rinse the cod fillets under cold water and pat them dry with paper towels. Place them in the prepared baking dish.
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, chopped dill, dried oregano, sea salt, and black pepper.
Pour the lemon herb mixture evenly over the cod fillets, using a brush or spoon to ensure the fillets are well coated.
Scatter the cherry tomatoes and kalamata olives around the cod fillets in the baking dish.
Bake in the preheated oven for 15-20 minutes, or until the cod flakes easily with a fork and is opaque in the center.
Remove from the oven and let it rest for a couple of minutes before serving.
Garnish with additional fresh herbs or lemon wedges if desired, and serve warm alongside a fresh green salad or steamed vegetables.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.9 g | 78% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 4282 mg | 186% | |
| Total Carbohydrate | 22.3 g | 8% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 5.2 g | ||
| Protein | 126.6 g | 253% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 230 mg | 18% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 3442 mg | 73% | |
*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.
