Easy Mediterranean Baked Cod Recipe: Healthy, Flavorful, and Keto-Friendly
A single-skillet supper bursting with fresh herbs, roasted veggies, and flaky fish.
Easy Mediterranean Baked Cod Recipe
This Mediterranean-inspired baked cod recipe brings the flavors of the region to your dinner table in under 30 minutes. Succulent cod fillets are oven-roasted on a vibrant bed of vegetables and herbs, delivering a dish that’s both healthy and full of flavor. This is perfect for anyone following a keto diet, or simply looking for an easy and nutritious weeknight meal.
Baked with tomatoes, peppers, onions, and fresh thyme, every bite transports you to sun-drenched coasts. The recipe calls for just one skillet or oven-safe pan, making preparation and cleanup effortless. Below you’ll find a complete breakdown of the recipe, ingredients, step-by-step instructions, nutritional facts, and frequently asked questions.
Why Mediterranean Baked Cod?
- Healthy: High-protein, low-carb, and packed with vegetables.
- Fast: Ready in less than half an hour.
- Simple: Requires just one pan for minimal fuss.
- Versatile: Easily adaptable with your favorite vegetables and herbs.
- Keto-Friendly: Developed to fit carbohydrate-conscious diets.
Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Olive oil | 1 Tbsp | For sautéing and flavor |
| Onion | 1 medium, thinly sliced | Sweet or yellow onion recommended |
| Mini sweet peppers | 6 oz, halved lengthwise | Can substitute with bell peppers |
| Grape tomatoes | 1 pint, halved lengthwise | Can use cherry tomatoes instead |
| Fresh thyme | 8 sprigs | Adds Mediterranean aroma |
| Cod fillet | 1 1/2 lbs | Can substitute with halibut or snapper |
| Salt | 1/2 tsp | Divided for seasoning |
| Pepper | 1/2 tsp | Divided for seasoning |
| Water | 1/4 cup | For steaming vegetables |
Step-By-Step Directions
- Preheat your oven to 450°F (232°C).
- Saute Vegetables: Heat olive oil in a large oven-safe skillet (or Dutch oven) over medium-high. Add the sliced onion, sweet peppers, and 1/4 tsp each salt and pepper. Cook, stirring, for about 5 minutes until slightly softened.
- Add Tomatoes and Herbs: Toss in the halved grape tomatoes and thyme sprigs. Cook for 2 minutes, stirring occasionally. Pour in 1/4 cup water, then remove from heat.
- Season Cod Fillets: Sprinkle the cod fillets with the remaining salt and pepper. Nestle them gently among the vegetables in the pan.
- Roast: Cover the skillet and transfer it to the oven. Roast for 12 to 15 minutes, or until the cod turns opaque and flakes easily with a fork.
- Finish and Serve: Remove from the oven and serve immediately, spooning the vegetables and juices over each fillet. Garnish with fresh herbs like parsley or a squeeze of lemon, if desired.
Helpful Tips for Perfect Mediterranean Baked Cod
- Use Fresh Cod: If using frozen cod, thaw it completely and pat dry before seasoning to ensure even cooking and flavor absorption.
- Don’t Overcook: Cod cooks quickly; 12–15 minutes is usually sufficient. Check for opacity and flakiness.
- Veggie Variations: Add zucchini, spinach, or olives for variety. Experiment with your favorite Mediterranean vegetables.
- Herb Additions: Substitute thyme with oregano, dill, or basil according to preference.
- Extra Flavor: Finish with a drizzle of quality extra virgin olive oil and fresh lemon juice.
Nutritional Information
| Per Serving | Amount |
|---|---|
| Calories | 205 kcal |
| Protein | 32 g |
| Carbohydrates | 8 g |
| Fiber | 1 g |
| Sugars | 4 g |
| Fat | 5 g (1 g sat fat) |
| Sodium | 115 mg |
Values may differ based on specific ingredients and serving size.
Serving Suggestions
This baked cod pairs beautifully with a variety of sides that complement its fresh flavors. Try serving with:
- Brown rice
- Quinoa tabouli
- Whole-wheat spaghetti
- Roasted potatoes
- Fresh green salad with lemon vinaigrette
Make It Your Own: Customization Ideas
- Swap the fish: Use halibut, snapper, or haddock if cod isn’t available.
- Add olives: Toss in Kalamata or green olives for a briny touch.
- Include leafy greens: Spinach or Swiss chard can be added for color and vitamins.
- Make it spicy: Sprinkle with red pepper flakes during roasting for a mild kick.
- Top with nuts: Toasted walnuts or pine nuts give extra crunch and richness.
What others are reading
Storing and Reheating Leftovers
- Allow leftovers to cool to room temperature.
- Store in an airtight container in the refrigerator up to 2 days.
- To reheat, use a low oven (300°F/150°C) for 5–7 minutes until heated through. Avoid microwaving, which may dry out the fish.
Frequently Asked Questions (FAQs)
Q: Can I make Mediterranean baked cod with frozen fish?
A: Yes—the recipe works with frozen cod if it is fully thawed and patted dry before cooking to prevent excess water and uneven roasting.
Q: Is this recipe suitable for keto diets?
A: Absolutely. With low carbohydrates and plenty of healthy fats and protein, this Mediterranean baked cod fits well within a keto meal plan.
Q: What other vegetables can I use for the base?
A: You can swap or add vegetables such as zucchini, eggplant, fennel, spinach, or even artichoke hearts to suit your taste or what’s in season.
Q: How do I know when the cod is cooked?
A: Cod is done when it turns opaque and flakes easily when pierced with a fork. A meat thermometer should read 140°F (60°C) at the thickest part.
Q: What are some healthy side dishes for baked cod?
A: Serve with whole grains like brown rice, quinoa, or a mixed salad for balanced nutrition and satisfying texture contrast.
Q: Can I add lemon or capers to enhance the flavor?
A: Certainly! Add fresh lemon slices or a sprinkle of capers along with vegetables before roasting to boost Mediterranean aromas and tanginess.
Related Recipes from The Prevention Kitchen
- Crunchy Turkey Salad for Thanksgiving Leftovers
- Pear and Spiced Walnut Salad for Winter
- Ginger-Hibiscus Fizz
- Healthy Peanut Butter-Banana Pancakes
- Roasted Cauliflower With Cranberry Dressing
- Savory Lentil Waffles
- Caribbean Dream Smoothie
Expert Tips for Mediterranean Cooking
- Choose herbs wisely: Fresh thyme, oregano, parsley, and basil elevate Mediterranean dishes with authentic aroma and flavor.
- Olive oil is key: Use extra virgin for both taste and health benefits.
- Balance acidity: Tomatoes and lemon add tang to complement mild fish.
Conclusion: Simple, Nourishing, and Flavorful
Mediterranean baked cod is not only quick and easy but also represents healthy eating at its finest. With just one pan and a handful of quality ingredients, you can create a nourishing meal that’s full of bright, fresh flavors. Whether you’re on a keto diet, looking for a weeknight dinner, or aiming to incorporate more vegetables and lean protein into your meals, this dish is a perfect choice.
Enjoy experimenting with your favorite vegetables, and savor the vibrant tastes of the Mediterranean—from your own kitchen!
References
- https://foolproofliving.com/mediterranean-baked-cod/
- https://www.prevention.com/food-nutrition/recipes/a33797234/mediterranean-baked-cod-recipe/
- https://www.austinfitmagazine.com/July-2022/recipe-of-the-month-mediterranean-baked-cod/
- https://www.prevention.com/food-nutrition/recipes/a20524852/mediterranean-roasted-cod/
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