Description
Mediterranean Baked Cod brings fresh ocean flavors straight from coastal kitchens to your dinner table. Tender fish dressed with zesty herbs and tangy lemon creates an effortless meal that feels like a quick Mediterranean escape.
Ingredients
Scale
Main Protein:
- 1.5 lbs cod fillets, skinless and boneless, cut into 4 equal portions
Vegetables and Aromatics:
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 red onion, thinly sliced
- 4 cloves garlic, minced
Flavor Enhancers:
- 1 cup kalamata olives, pitted and halved
- ½ cup sun-dried tomatoes, oil-packed, drained and chopped
- ¼ cup fresh parsley, chopped
- ¼ cup fresh oregano, chopped
- ¼ cup olive oil, extra virgin
- 2 tablespoons lemon juice, fresh
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes
- Salt
- Freshly ground black pepper
- Lemon wedges
Instructions
- Crank your oven to a hot 400F and grab a large baking dish to prepare your Mediterranean seafood feast.
- Slice your red and yellow bell peppers into thin strips, halve the Kalamata olives, and chop the sun-dried tomatoes into small pieces.
- Drizzle 2 tablespoons of extra virgin olive oil across the bottom of your baking dish to create a delicious foundation.
- Scatter your sliced peppers, red onion, olives, sun-dried tomatoes, and minced garlic evenly across the dish’s surface.
- Whip up a zesty marinade by combining 2 tablespoons of olive oil, fresh lemon juice, dried oregano, red pepper flakes, salt, and black pepper in a small bowl.
- Carefully arrange your 1.5 lbs of cod fillets on top of the vegetable mixture, making sure they sit in a single layer without overlapping.
- Pour your prepared marinade generously over the cod and vegetables to infuse them with Mediterranean flavors.
- Sprinkle ¼ cup of chopped fresh parsley and oregano across the entire dish for a burst of herbal freshness.
- Cover the baking dish completely with aluminum foil, creating a sealed environment for steaming.
- Slide the covered dish into the 400F oven and bake for exactly 20 minutes, allowing the vegetables to soften and release their flavors.
- Remove the foil and continue baking for another 10-15 minutes until your cod reaches an internal temperature of 145F and flakes easily with a fork.
- Let the dish rest for 3-4 minutes after removing from the oven, allowing the flavors to settle and meld together.
- Serve your Mediterranean masterpiece immediately, garnishing with fresh lemon wedges for an extra citrusy punch.
Notes
- Check cod freshness by ensuring it has a mild ocean smell and firm, translucent flesh without discoloration.
- Customize the vegetable mix based on seasonal availability or personal preference while maintaining similar Mediterranean flavor profiles.
- Use a meat thermometer to verify cod reaches the safe internal temperature of 145F for perfect doneness without overcooking.
- Select fresh herbs like parsley and oregano from your garden or farmer’s market to enhance the dish’s authentic Mediterranean taste.
- Prep Time: 15 minutes
- Cook Time: 30-35 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 295 kcal
- Sugar: 4 g
- Sodium: 580 mg
- Fat: 19 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 3 g
- Protein: 36 g
- Cholesterol: 85 mg